Comparing Nutrients in 100 grams 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	2.14% 62kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	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	12% 15.5g	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	12% 4.5g	38g per day for Men 19-50 years
Protein	0.89% 0.5g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Carissa	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.15% 0.093mg	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	7.5% 30μg	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	79% 71mg	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	1.1% 11mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	6.33% 0.057mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	3.33% 14mg	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	1% 7mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.22% 82.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carissa vs Oranges with Peel :

• Raw Oranges with Peel contain 6.5 times more Vitamin A, 2.5 times more Vitamin B1, 2.5 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Carissa.
• Both Raw Carissa and Raw Oranges with Peel have similar amounts of Vitamin B2 per 100 g.
• Both Raw Carissa as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Carissa vs Oranges with Peel :

• Raw Carissa has 3.7 times more Copper, 1.6 times more Iron and 1.3 times more Potassium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 6.4 times more Calcium and 3.1 times more Phosphorus than Raw Carissa.
• Both Raw Carissa and Raw Oranges with Peel have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carissa has 4.3 times more Fat than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.6 times more Protein than Raw Carissa.
• Both Raw Carissa and Raw Oranges with Peel have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Carissa as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.