Comparing Nutrients in 100 calories Red Sour Cherries VS Carambola

Weight per 100 calories

• Red Sour Cherries: 200g
• Carambola: 323g

Red Sour Cherries have 1.6 times more energy per 100g than Carambola. It has low energy density when compared to other foods. Raw StarFruit having low energy density.

Discover which food has more nutrients per 100 calories - Red Sour Cherries or Carambola?

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Carambola	12%	9%	79%

Macro Nutrients

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	2.98% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	23.4% 17g	17.7% 13g	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	9.7% 7g	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	% 8.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	23.8% 9.03g	38g per day for Men 19-50 years
Protein	3.57% 2g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Vitamin A	14.2% 128μg	1.08% 9.68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	3.76% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	4.2% 0.055mg	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	4% 16μg	9.68% 38.7μg	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	22.2% 20mg	123% 111mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	3.23% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Calcium	3.2% 32mg	0.97% 9.68mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	49% 0.44mg	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	8% 0.64mg	3.23% 0.26mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	7.7% 32.3mg	420mg per day for Men 19-50 years
Manganese	9.74% 0.22mg	5.2% 0.12mg	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	4.3% 30mg	5.53% 38.7mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.5% 1.94μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.43% 6.45mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3.5% 0.39mg	11mg per day for Men 19-50 years
Water	4.66% 172g	7.97% 295g	3700g per day for Men 19-50 years

Red Sour Cherries VS Carambola Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Sour Cherries or Carambola?

Lets compare vitamin content per 100 calories of Red Sour Cherries vs Carambola:

• 100 calories of Red Sour Cherries have 13.2 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B6 and more Vitamin K than Carambola.
• While 100 kcal of Raw StarFruit contain 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 2.4 times more Vitamin B9, 5.5 times more Vitamin C and 3.5 times more Vitamin E than Raw Red Sour Cherries.
• 100 calories of Red Sour Cherries have insufficient amounts of Vitamin E
• 100 calories of Carambola have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Red Sour Cherries as well as Raw StarFruit have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Red Sour Cherries vs Carambola:

• 100 calories of Red Sour Cherries have 3.3 times more Calcium, 2.5 times more Iron and 1.9 times more Manganese than Carambola.
• While 100 kcal of Raw StarFruit contain 2.1 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, more Selenium, 1.9 times more Zinc and 1.7 times more Water than Raw Red Sour Cherries.
• Both Red Sour Cherries and Carambola contain similar levels of Potassium per 100 calories.
• 100 calories of Red Sour Cherries lack sufficient amounts of Selenium and Zinc
• 100 calories of Carambola lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Sour Cherries have 1.3 times more Sugars than Carambola.
• While 100 kcal of Raw StarFruit contain 5.5 times more Omega 6, 2.8 times more Fiber and 1.7 times more Protein than Raw Red Sour Cherries.
• Both Red Sour Cherries and Carambola offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 calories.
• 100 calories of Red Sour Cherries provide inadequate amounts of Omega 6