Comparing Nutrients in 5 ounces Carissa VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Carissa	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	3.03% 88kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	NA	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	0.13% 0.021g	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	9.75% 12.7g	130g per day for Men 19-50 years
Sugars	NA	15% 10.8g	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	5.28% 3.83g	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	% 5.53g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	NA	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.27% 0.71g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Carissa	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	1.57% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.8% 0.062mg	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	2.83% 11.3μg	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	3.3% 2.98mg	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	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	11% 0.099mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	NA	4.7% 0.11mg	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	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	NA	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.22% 119g	3.45% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Cherries, sour, red, canned, water pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Carissa versus 5 oz of Cherries, sour, red, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Carissa vs Cherries, sour, red, canned, water pack, solids and liquids:

• 5 ounces of Carissa have 2.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 18.1 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• While 5 oz of Cherries, sour, red, canned, water pack, solids and liquids contain 19 times more Vitamin A than Raw Carissa.
• 5 ounces of Carissa have insufficient amounts of Vitamin A
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Raw Carissa as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B3 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Carissa vs Cherries, sour, red, canned, water pack, solids and liquids:

• 5 ounces of Carissa have 3 times more Copper, 2.7 times more Magnesium and 2.7 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Carissa and Cherries, sour, red, canned, water pack, solids and liquids contain similar levels of Iron and Water per five ounces.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Magnesium
• Both Raw Carissa as well as Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium and Phosphorus in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Carissa have 1.7 times more Energy and 1.5 times more Carbohydrate than Cherries, sour, red, canned, water pack, solids and liquids.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy
• Both Raw Carissa as well as Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Protein in five ounces.