Comparing Nutrients in 5 ounces Carissa VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Carissa	Florida Oranges	Recommended Dietary Allowance
Energy	3.03% 88kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.27% 0.71g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Carissa	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Florida Oranges	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.1% 61mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.48% 0.034mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.22% 119g	3.34% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carissa vs Florida Oranges:

• Raw Carissa has 1.5 times more Vitamin B2 than Raw Florida Oranges.
• While Raw Florida Oranges contain 5.5 times more Vitamin A, 2.5 times more Vitamin B1 and 2 times more Vitamin B3 than Raw Carissa.
• Both Raw Carissa and Raw Florida Oranges have similar amounts of Vitamin C per 5 oz.
• Both Raw Carissa as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Carissa vs Florida Oranges:

• Raw Carissa has 5.4 times more Copper, 14.6 times more Iron, 1.6 times more Magnesium and 1.5 times more Potassium than Raw Florida Oranges.
• While Raw Florida Oranges contain 3.9 times more Calcium and 1.7 times more Phosphorus than Raw Carissa.
• Both Raw Carissa and Raw Florida Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carissa has 1.3 times more Energy and 6.2 times more Fat than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.4 times more Protein than Raw Carissa.
• Both Raw Carissa and Raw Florida Oranges have similar amounts of Carbohydrate per 5 oz.
• Both Raw Carissa as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.