Comparing Nutrients in 500 calories Sweetened Frozen Blueberries VS Carissa

Weight per 500 calories

• Sweetened Frozen Blueberries: 588g
• Carissa: 807g

Sweetened Frozen Blueberries have 1.4 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 500 calories - Sweetened Frozen Blueberries or Carissa?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Carissa	3%	17%	80%

Macro Nutrients

	Sweetened Frozen Blueberries	Carissa	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.76g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	NA	32g per day for Men 19-50 years
Omega 3	8.46% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	84.6% 110g	130g per day for Men 19-50 years
Sugars	160% 116g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34% 13g	NA	38g per day for Men 19-50 years
Protein	4.2% 2.35g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Carissa	Recommended Dietary Allowance
Vitamin A	1.3% 11.8μg	1.8% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	10.3% 41μg	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	6.54% 5.9mg	341% 306mg	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	20.4% 3.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86.8% 104μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Carissa	Recommended Dietary Allowance
Calcium	3.53% 35.3mg	8.87% 88.7mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	188% 1.7mg	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	28.7% 2.3mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	5.9% 41mg	8.06% 56.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	61.7% 2097mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	NA	11mg per day for Men 19-50 years
Water	12.3% 455g	18.3% 679g	3700g per day for Men 19-50 years

Sweetened Frozen Blueberries VS Carissa Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Frozen Blueberries or Carissa?

Lets compare vitamin content per 500 calories of Sweetened Frozen Blueberries vs Carissa:

• 500 kcal of Raw Carissa contain 2.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 52.1 times more Vitamin C than Sweetened Frozen Blueberries.
• 500 calories of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Sweetened Frozen Blueberries as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Sweetened Frozen Blueberries vs Carissa:

• 500 kcal of Raw Carissa contain 7.4 times more Copper, 4.6 times more Iron, 11 times more Magnesium, 5.9 times more Potassium and 1.5 times more Water than Sweetened Frozen Blueberries.
• 500 calories of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium
• Both Sweetened Frozen Blueberries as well as Raw Carissa lack sufficient amounts of Calcium and Phosphorus in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Carissa contain 13.7 times more Fat than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Carissa offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Sweetened Frozen Blueberries as well as Raw Carissa provide inadequate amounts of Protein in 500 calories.