Comparing Nutrients in 5 ounces Red Sour Cherries VS 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	2.44% 71kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	NA	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	15% 19.3g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	6.86% 4.98g	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	% 5.93g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	NA	38g per day for Men 19-50 years
Protein	2.53% 1.4g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	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	2.83% 11.3μg	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	15.7% 14mg	60% 54mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	33% 0.3mg	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	5.67% 0.45mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	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	3.04% 21.3mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	NA	11mg per day for Men 19-50 years
Water	3.3% 122g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Carissa per 5 oz

Compare the macro and micronutrient content in 5 oz of Red Sour Cherries versus 5 oz of Carissa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Red Sour Cherries vs Carissa:

• 5 ounces of Red Sour Cherries have 32 times more Vitamin A and 2 times more Vitamin B3 than Carissa.
• While 5 oz of Raw Carissa contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 3.8 times more Vitamin C than Raw Red Sour Cherries.
• 5 ounces of Carissa have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Red Sour Cherries as well as Raw Carissa have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Red Sour Cherries vs Carissa:

• 5 ounces of Red Sour Cherries have 2.1 times more Phosphorus than Carissa.
• While 5 oz of Raw Carissa contain 2 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Raw Red Sour Cherries.
• Both Red Sour Cherries and Carissa contain similar levels of Water per five ounces.
• 5 ounces of Carissa lack sufficient amounts of Phosphorus
• Both Raw Red Sour Cherries as well as Raw Carissa lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Raw Red Sour Cherries and Raw Carissa have similar amounts of macro-nutrients per 5 oz
• Both Red Sour Cherries and Carissa offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Red Sour Cherries provide inadequate amounts of Energy
• Both Raw Red Sour Cherries as well as Raw Carissa provide inadequate amounts of Protein in five ounces.