Comparing Nutrients in 7 ounces Carissa VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Carissa	Oranges with Peel	Recommended Dietary Allowance
Energy	4.24% 123kcal	4.3% 125kcal	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	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	23.7% 30.8g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Carissa	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.2% 22mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	2% 14mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Carissa versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Carissa vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 2.5 times more Vitamin B1, 2.5 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Carissa.
• Both Carissa and Oranges with Peel provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Carissa have insufficient amounts of Vitamin B3
• Both Raw Carissa as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Carissa vs Oranges with Peel :

• 7 ounces of Carissa have 3.7 times more Copper, 1.6 times more Iron and 1.3 times more Potassium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 6.4 times more Calcium and 3.1 times more Phosphorus than Raw Carissa.
• Both Carissa and Oranges with Peel contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Oranges with Peel contain 2.6 times more Protein than Raw Carissa.
• Both Carissa and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Carissa provide inadequate amounts of Protein

Frequently Asked Questions about Carissa VS Oranges with Peel

What are the health benefits of Carissa compared to Oranges with Peel ?

Carissa, also known as Natal Plum, is a good source of vitamin C, fiber, and antioxidants. Oranges with peel also provide vitamin C, fiber, and antioxidants, but the peel contains higher amounts of certain nutrients like flavonoids and essential oils. Both fruits can contribute to overall health and well-being when included in a balanced vegan diet.

Can I lose weight easier by eating more Carissa or Oranges with Peel ?

Both Carissa and Oranges with Peel are healthy options for weight loss due to their high fiber content, which can help you feel full and satisfied. However, it's important to focus on overall balanced nutrition and portion control rather than relying solely on one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Carissa or more Oranges with Peel to gain more muscles while training consistently?

Both Carissa and Oranges with Peel can be beneficial for gaining muscle while training consistently. Carissa is a good source of vitamin C, fiber, and antioxidants, which can help support muscle recovery and overall health. Oranges with Peel also provide vitamin C and fiber, as well as additional nutrients like flavonoids that can aid in muscle repair and growth. In terms of gaining muscle, it's important to focus on consuming an overall balanced diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. Additionally, be sure to include an adequate amount of protein from plant-based sources like beans, lentils, tofu, tempeh, and quinoa to support muscle growth and repair. Ultimately, incorporating both Carissa and Oranges with Peel into your diet can be beneficial, but it's important to prioritize a well-rounded and nutrient-dense eating plan to support your muscle-building goals.

What is the environmental impact of producing Carissa compared to Oranges with Peel ?

Carissa (also known as Natal Plum) has a lower environmental impact compared to oranges with peel due to its smaller water and land requirements for cultivation. Carissa is a drought-resistant plant that requires less water and can thrive in various soil conditions, making it a more sustainable option for cultivation. Additionally, Carissa plants typically have fewer pest and disease issues, reducing the need for pesticides and other chemical inputs. Overall, choosing Carissa over oranges with peel can help reduce the environmental footprint of food production.