Comparing Nutrients in 500 calories Red Sour Cherries VS Carissa

Weight per 500 calories

• Red Sour Cherries: 1000g
• Carissa: 807g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	NA	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	NA	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	84.6% 110g	130g per day for Men 19-50 years
Sugars	117% 85g	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	48.4% 35g	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	% 41.8g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	42% 16g	NA	38g per day for Men 19-50 years
Protein	18% 10g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Vitamin A	71% 640μg	1.8% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	20% 80μg	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	111% 100mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Calcium	16% 160mg	8.87% 88.7mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	40% 3.2mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	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	21.4% 150mg	8.06% 56.5mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	61.7% 2097mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	NA	11mg per day for Men 19-50 years
Water	23.3% 861g	18.3% 679g	3700g per day for Men 19-50 years

Red Sour Cherries VS Carissa Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Sour Cherries or Carissa?

Lets compare vitamin content per 500 calories of Red Sour Cherries vs Carissa:

• 500 calories of Red Sour Cherries have 39.7 times more Vitamin A and 2.5 times more Vitamin B3 than Carissa.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Red Sour Cherries vs Carissa:

• 500 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 500 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 500 calories.
• 500 calories of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Sour Cherries have 2.5 times more Protein than Carissa.
• While 500 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 500 calories.
• 500 calories of Carissa provide inadequate amounts of Protein