Comparing Nutrients in 300 calories Red Sour Cherries VS Carissa

Weight per 300 calories

• Red Sour Cherries: 600g
• Carissa: 484g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Red Sour Cherries or Carissa?

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Carissa	3%	17%	80%

Macro Nutrients

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	NA	32g per day for Men 19-50 years
Omega 3	16.5% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	50.7% 66g	130g per day for Men 19-50 years
Sugars	70.3% 51g	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	29% 21g	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	% 25g	NA	g per day for Men 19-50 years
Sucrose	% 4.8g	NA	g per day for Men 19-50 years
Fiber	25.3% 9.6g	NA	38g per day for Men 19-50 years
Protein	10.7% 6g	4.32% 2.4g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Vitamin A	42.7% 384μg	1.08% 9.68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	6.05% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	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	12% 48μg	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	66.7% 60mg	204% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.8% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Calcium	9.6% 96mg	5.32% 53.2mg	1000mg per day for Men 19-50 years
Copper	69.3% 0.62mg	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	24% 1.92mg	79.2% 6.34mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	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	13% 90mg	4.84% 34mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.97% 14.5mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	NA	11mg per day for Men 19-50 years
Water	14% 517g	11% 407g	3700g per day for Men 19-50 years

Red Sour Cherries VS Carissa Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Sour Cherries or Carissa?

Lets compare vitamin content per 300 calories of Red Sour Cherries vs Carissa:

• 300 calories of Red Sour Cherries have 39.7 times more Vitamin A and 2.5 times more Vitamin B3 than Carissa.
• While 300 kcal of Raw Carissa contain 3.1 times more Vitamin C than Raw Red Sour Cherries.
• Both Red Sour Cherries and Carissa provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Carissa have insufficient amounts of Vitamin A
• Both Raw Red Sour Cherries as well as Raw Carissa have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Red Sour Cherries vs Carissa:

• 300 calories of Red Sour Cherries have 1.8 times more Calcium, 2.7 times more Phosphorus and 1.3 times more Water than Carissa.
• While 300 kcal of Raw Carissa contain 1.6 times more Copper, 3.3 times more Iron and 1.4 times more Magnesium than Raw Red Sour Cherries.
• Both Red Sour Cherries and Carissa contain similar levels of Potassium per 300 calories.
• 300 calories of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Sour Cherries have 2.5 times more Protein than Carissa.
• While 300 kcal of Raw Carissa contain 3.5 times more Fat than Raw Red Sour Cherries.
• Both Red Sour Cherries and Carissa offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Carissa provide inadequate amounts of Protein