Comparing Nutrients in 100 grams Carissa VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Carissa	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	2.14% 62kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	NA	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	27% 19.7g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Carissa	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	1.6% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.54% 0.059mg	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	1.75% 7μg	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	42.2% 38mg	1.1% 1mg	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	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	4.33% 0.039mg	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	16.4% 1.3mg	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	NA	11.4% 0.26mg	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	1% 7mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	NA	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.1% 77.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Sweetened Frozen Blueberries per 100 g

Compare the macro and micronutrient content in 100 g of Carissa versus 100 g of Sweetened Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Carissa vs Sweetened Frozen Blueberries:

• 100 grams of Carissa have 2 times more Vitamin B1 and 38 times more Vitamin C than Sweetened Frozen Blueberries.
• Both Carissa and Sweetened Frozen Blueberries provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Carissa as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Carissa vs Sweetened Frozen Blueberries:

• 100 grams of Carissa have 5.4 times more Copper, 3.4 times more Iron, 8 times more Magnesium and 4.3 times more Potassium than Sweetened Frozen Blueberries.
• Both Carissa and Sweetened Frozen Blueberries contain similar levels of Water per 100 grams.
• 100 grams of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium and Potassium
• Both Raw Carissa as well as Sweetened Frozen Blueberries lack sufficient amounts of Calcium and Phosphorus in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Sweetened Frozen Blueberries contain 1.4 times more Energy and 1.6 times more Carbohydrate than Raw Carissa.
• Both Raw Carissa as well as Sweetened Frozen Blueberries provide inadequate amounts of Protein in 100 grams.