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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Carissa	3%	17%	80%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Carissa	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	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% 0.046g	NA	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	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	13.6% 17.7g	21% 27g	130g per day for Men 19-50 years
Sugars	21% 15g	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	7.4% 5.36g	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	% 7.74g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	NA	38g per day for Men 19-50 years
Protein	2.73% 1.53g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Carissa	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	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	4.63% 4.17mg	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	3.04% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Carissa	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	34% 2.7mg	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	6.56% 0.15mg	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	5.7% 194mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	4.82% 178g	4.5% 167g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cherries, sour, red, canned, water 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, water pack, solids and liquids vs Carissa:

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

• 7 oz of Raw Carissa contain 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 Cherries, sour, red, canned, water pack, solids and liquids and Carissa 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 Cherries, sour, red, canned, water 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 oz of Raw Carissa contain 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 Cherries, sour, red, canned, water pack, solids and liquids as well as Raw Carissa provide inadequate amounts of Protein in seven ounces.