Comparing Nutrients in 500 calories Carissa VS Oranges with Peel

Weight per 500 calories

• Carissa: 807g
• Oranges with Peel: 794g

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

Discover which food has more nutrients per 500 calories - Carissa or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Carissa	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	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	NA	94% 35.7g	38g per day for Men 19-50 years
Protein	7.2% 4.03g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Carissa	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.8% 16μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	56.8% 0.74mg	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	NA	59.5% 238μg	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	341% 306mg	626% 563mg	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	NA	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

	Carissa	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.87% 88.7mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	50.3% 0.45mg	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	132% 10.6mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	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	8.06% 56.5mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	61.7% 2097mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	18.3% 679g	17.7% 653g	3700g per day for Men 19-50 years

Carissa VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Carissa or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Carissa vs Oranges with Peel :

• 500 calories of Carissa have 1.2 times more Vitamin B2 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 6.4 times more Vitamin A, 2.5 times more Vitamin B1, 2.5 times more Vitamin B3 and 1.8 times more Vitamin C than Raw Carissa.
• 500 calories of Carissa have insufficient amounts of Vitamin A
• Both Raw Carissa as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Carissa vs Oranges with Peel :

• 500 calories of Carissa have 3.7 times more Copper, 1.7 times more Iron and 1.3 times more Potassium than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 6.3 times more Calcium and 3.1 times more Phosphorus than Raw Carissa.
• Both Carissa and Oranges with Peel contain similar levels of Magnesium and Water per 500 calories.
• 500 calories of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 500 calories:

• 500 calories of Carissa have 4.4 times more Fat than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.6 times more Protein than Raw Carissa.
• Both Carissa and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Carissa provide inadequate amounts of Protein