Comparing Nutrients in 7 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	4.24% 123kcal	5.8% 169kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	NA	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	NA	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	NA	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	33.5% 43.6g	130g per day for Men 19-50 years
Sugars	NA	54% 39g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Carissa	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.14% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9% 0.12mg	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	3.47% 14μg	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	83.8% 75.4mg	2.2% 2mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29.3% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	8.6% 0.077mg	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	32.5% 2.6mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	NA	22.6% 0.52mg	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	2% 14mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Sweetened Frozen Blueberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Carissa versus 7 oz of Sweetened Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Carissa vs Sweetened Frozen Blueberries:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Carissa vs Sweetened Frozen Blueberries:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.