Comparing Nutrients in 5 ounces Carissa VS Sweetened Frozen Blueberries

Macros Ratio

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

Macro Nutrients

	Carissa	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	3.03% 88kcal	4.15% 120kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	NA	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	38.6% 28g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.27% 0.71g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Carissa	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	2.24% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.43% 0.084mg	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	2.5% 9.92μg	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	60% 54mg	1.57% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	6.14% 0.055mg	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	23.2% 1.86mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	1.4% 9.92mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	2.5% 85mg	3400mg per day for Men 19-50 years
Selenium	NA	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.22% 119g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Sweetened Frozen Blueberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Carissa versus 5 oz of Sweetened Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Carissa vs Sweetened Frozen Blueberries:

• 5 ounces of Carissa have 2 times more Vitamin B1 and 38 times more Vitamin C than Sweetened Frozen Blueberries.
• Both Carissa and Sweetened Frozen Blueberries provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Carissa as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Carissa vs Sweetened Frozen Blueberries:

• 5 ounces of Carissa have 5.4 times more Copper, 3.4 times more Iron, 8 times more Magnesium and 4.3 times more Potassium than Sweetened Frozen Blueberries.
• Both Carissa and Sweetened Frozen Blueberries contain similar levels of Water per five ounces.
• 5 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium and Potassium
• Both Raw Carissa as well as Sweetened Frozen Blueberries lack sufficient amounts of Calcium and Phosphorus in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sweetened Frozen Blueberries contain 1.4 times more Energy and 1.6 times more Carbohydrate than Raw Carissa.
• Both Raw Carissa as well as Sweetened Frozen Blueberries provide inadequate amounts of Protein in five ounces.