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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cherries, sour, red, canned, light syrup pack, solids and liquids	Carissa	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	NA	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	3.97% 16μg	NA	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	4.4% 3.97mg	83.8% 75.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	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

	Cherries, sour, red, canned, light syrup pack, solids and liquids	Carissa	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	46.3% 0.42mg	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	32.7% 2.6mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	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	2.83% 20mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	NA	11mg per day for Men 19-50 years
Water	4.27% 158g	4.5% 167g	3700g per day for Men 19-50 years

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

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

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

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

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

• 7 oz of Raw Carissa contain 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 Cherries, sour, red, canned, light syrup pack, solids and liquids and Carissa 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 Cherries, sour, red, canned, light syrup pack, solids and liquids as well as Raw Carissa lack sufficient amounts of Calcium and Phosphorus in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, sour, red, canned, light syrup pack, solids and liquids have 1.2 times more Energy and 1.4 times more Carbohydrate than Carissa.
• Both Cherries, sour, red, canned, light syrup pack, solids and liquids as well as Raw Carissa provide inadequate amounts of Protein in seven ounces.