Comparing Nutrients in 7 ounces Carissa VS Cherries, sour, red, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Cherries, sour, red, canned, light syrup pack, solids and liquids	4%	1%	95%

Macro Nutrients

	Carissa	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	4.24% 123kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	NA	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	NA	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Carissa	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.7% 0.087mg	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	3.97% 16μg	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	4.4% 3.97mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	2.2% 22mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	15% 0.13mg	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	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	NA	6.3% 0.14mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	NA	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.27% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Cherries, sour, red, canned, light syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Carissa versus 7 oz of Cherries, sour, red, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Carissa vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• 7 ounces of Carissa have 2.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 19 times more Vitamin C than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, light syrup pack, solids and liquids contain 18 times more Vitamin A than Raw Carissa.
• 7 ounces of Carissa have insufficient amounts of Vitamin A
• 7 ounces of Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Raw Carissa as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Carissa vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• 7 ounces of Carissa have 3.1 times more Copper, 2.7 times more Magnesium and 2.7 times more Potassium than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• Both Carissa and Cherries, sour, red, canned, light syrup pack, solids and liquids contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Cherries, sour, red, canned, light syrup pack, solids and liquids lack sufficient amounts of Magnesium
• Both Raw Carissa as well as Cherries, sour, red, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium and Phosphorus in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cherries, sour, red, canned, light syrup pack, solids and liquids contain 1.4 times more Carbohydrate than Raw Carissa.
• Both Carissa and Cherries, sour, red, canned, light syrup pack, solids and liquids offer comparable quantities of Energy per seven ounces.
• Both Raw Carissa as well as Cherries, sour, red, canned, light syrup pack, solids and liquids provide inadequate amounts of Protein in seven ounces.