Comparing Nutrients in 100 grams 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	1.72% 50kcal	2.14% 62kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	NA	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.37% 12g	10.5% 13.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	4.84% 3.5g	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	% 4.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	NA	38g per day for Men 19-50 years
Protein	1.8% 1g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Vitamin A	7.1% 64μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	2% 8μg	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	11% 10mg	42.2% 38mg	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	0.47% 0.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	23.3% 0.21mg	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	4% 0.32mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	4.87% 0.11mg	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	2.14% 15mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	NA	11mg per day for Men 19-50 years
Water	2.33% 86g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Carissa per 100 g

Compare the macro and micronutrient content in 100 g of Red Sour Cherries versus 100 g of Carissa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Sour Cherries vs Carissa:

• 100 grams of Red Sour Cherries have 32 times more Vitamin A and 2 times more Vitamin B3 than Carissa.
• While 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Red Sour Cherries vs Carissa:

• 100 grams of Red Sour Cherries have 2.1 times more Phosphorus than Carissa.
• While 100 g 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 100 grams.
• 100 grams of Carissa lack sufficient amounts of Phosphorus
• Both Raw Red Sour Cherries as well as Raw Carissa lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Raw Red Sour Cherries and Raw Carissa have similar amounts of macro-nutrients per 100 g
• Both Red Sour Cherries and Carissa offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams 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 100 grams.