Comparing Nutrients in 7 ounces Carissa VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Carissa	Red Sour Cherries	Recommended Dietary Allowance
Energy	4.24% 123kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	NA	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	18.6% 24g	130g per day for Men 19-50 years
Sugars	NA	23.2% 17g	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	9.6% 6.97g	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	% 8.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	8.36% 3.18g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Carissa	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.68% 0.28mg	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	22% 20mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Red Sour Cherries	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	23% 0.21mg	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	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	9.66% 0.22mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	10% 343mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	NA	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Red Sour Cherries per 7 oz

Compare the macro and micronutrient content in 7 oz of Carissa versus 7 oz of Red Sour Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Carissa vs Red Sour Cherries:

• 7 ounces of Carissa have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 3.8 times more Vitamin C than Red Sour Cherries.
• While 7 oz of Raw Red Sour Cherries contain 32 times more Vitamin A and 2 times more Vitamin B3 than Raw Carissa.
• 7 ounces of Carissa have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Carissa as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Carissa vs Red Sour Cherries:

• 7 ounces of Carissa have 2 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Red Sour Cherries.
• While 7 oz of Raw Red Sour Cherries contain 2.1 times more Phosphorus than Raw Carissa.
• Both Carissa and Red Sour Cherries contain similar levels of Water per seven ounces.
• 7 ounces of Carissa lack sufficient amounts of Phosphorus
• Both Raw Carissa as well as Raw Red Sour Cherries lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Carissa have 1.2 times more Energy than Red Sour Cherries.
• Both Carissa and Red Sour Cherries offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Sour Cherries provide inadequate amounts of Energy
• Both Raw Carissa as well as Raw Red Sour Cherries provide inadequate amounts of Protein in seven ounces.

Frequently Asked Questions about Carissa VS Red Sour Cherries

What are the health benefits of Carissa compared to Red Sour Cherries?

Both Carissa and Red Sour Cherries are rich in antioxidants, vitamins, and minerals that support overall health. Carissa is high in vitamin C, fiber, and antioxidants, which can help boost the immune system and promote healthy skin. Red Sour Cherries are also a good source of antioxidants, particularly anthocyanins, which have anti-inflammatory properties and may help reduce the risk of chronic diseases. Both fruits can be a nutritious addition to a vegan diet, providing essential nutrients and health benefits.

Can I lose weight easier by eating more Carissa or Red Sour Cherries?

Both Carissa and Red Sour Cherries are low in calories and high in fiber, making them great options for weight loss. However, Red Sour Cherries are slightly lower in calories and higher in fiber compared to Carissa, which may make them a slightly better choice for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, along with regular physical activity, is important for successful weight loss.

Should I eat more Carissa or more Red Sour Cherries to gain more muscles while training consistently?

Both Carissa and Red Sour Cherries are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. However, if your goal is to gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources, whole grains, legumes, nuts, and seeds to ensure you are meeting your protein needs. Incorporating a variety of fruits, including Carissa and Red Sour Cherries, can provide important vitamins, minerals, and antioxidants to support overall health and muscle recovery. Remember to also stay hydrated and consume enough calories to support your training and muscle-building goals.

What is the environmental impact of producing Carissa compared to Red Sour Cherries?

Carissa (also known as Natal Plum) has a lower environmental impact compared to Red Sour Cherries due to its ability to thrive in a wider range of climates and require less water and resources for cultivation. Additionally, Carissa plants are more resilient and can be grown with fewer pesticides and fertilizers, making them a more sustainable option.