Comparing Nutrients in 300 calories Cherimoya VS Carissa

Weight per 300 calories

• Cherimoya: 400g
• Carissa: 484g

Cherimoya has 1.2 times more energy per 100g than Carissa. It has average energy density when compared to other foods. Raw Carissa having low energy density.

Discover which food has more nutrients per 300 calories - Cherimoya or Carissa?

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Carissa	3%	17%	80%

Macro Nutrients

	Cherimoya	Carissa	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	NA	32g per day for Men 19-50 years
Omega 3	39.8% 0.64g	NA	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	50.7% 66g	130g per day for Men 19-50 years
Sugars	71% 51.5g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	34.6% 25g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 23.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.64g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	NA	38g per day for Men 19-50 years
Protein	11.2% 6.3g	4.32% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Carissa	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.08% 9.68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	6.05% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 92μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56% 50.4mg	204% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.2% 1.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherimoya	Carissa	Recommended Dietary Allowance
Calcium	4% 40mg	5.32% 53.2mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	113% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.5% 1.08mg	79.2% 6.34mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 104mg	4.84% 34mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.97% 14.5mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	NA	11mg per day for Men 19-50 years
Water	8.6% 318g	11% 407g	3700g per day for Men 19-50 years

Cherimoya VS Carissa Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cherimoya or Carissa?

Lets compare vitamin content per 300 calories of Cherimoya vs Carissa:

• 300 calories of Cherimoya have 2.1 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.7 times more Vitamin B3 than Carissa.
• While 300 kcal of Raw Carissa contain 3.6 times more Vitamin C than Raw Cherimoya.
• Both Raw Cherimoya as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cherimoya vs Carissa:

• 300 calories of Cherimoya have 3.1 times more Phosphorus than Carissa.
• While 300 kcal of Raw Carissa contain 3.7 times more Copper, 5.9 times more Iron and 1.3 times more Water than Raw Cherimoya.
• Both Cherimoya and Carissa contain similar levels of Magnesium and Potassium per 300 calories.
• 300 calories of Carissa lack sufficient amounts of Phosphorus
• Both Raw Cherimoya as well as Raw Carissa lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cherimoya have 2.6 times more Protein than Carissa.
• While 300 kcal of Raw Carissa contain 2.3 times more Fat than Raw Cherimoya.
• Both Cherimoya and Carissa offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Carissa provide inadequate amounts of Protein