Comparing Nutrients in 7 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	4.24% 123kcal	2.46% 71.4kcal	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% 0.046g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	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	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	7.4% 5.36g	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	% 7.74g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	NA	5.74% 2.2g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Carissa	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.2% 0.35mg	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	4.63% 4.17mg	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	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	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	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	15.4% 0.14mg	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	34% 2.7mg	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	6.56% 0.15mg	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	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	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	4.82% 178g	3700g per day for Men 19-50 years

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

• 7 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 7 oz of Cherries, sour, red, canned, water pack, solids and liquids contain 19 times more Vitamin A than Raw Carissa.
• 7 ounces of Carissa have insufficient amounts of Vitamin A
• 7 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 seven ounces.

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

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.