Comparing Nutrients in 7 ounces Red Sour Cherries VS Carissa

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	7.94% 0.64mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	9.66% 0.22mg	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	4.25% 29.8mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	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	1.8% 0.2mg	NA	11mg per day for Men 19-50 years
Water	4.6% 171g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Carissa per 7 oz

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

• Both Raw Red Sour Cherries and Raw Carissa have similar amounts of macro-nutrients per 7 oz
• Both Red Sour Cherries and Carissa offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Red Sour Cherries provide inadequate amounts of Energy
• Both Raw Red Sour Cherries as well as Raw Carissa provide inadequate amounts of Protein in seven ounces.