Comparing Nutrients in 14 ounces Frozen Boysenberries VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Carambola	12%	9%	79%

Macro Nutrients

	Frozen Boysenberries	Carambola	Recommended Dietary Allowance
Energy	6.84% 198kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	3.67% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.2% 48.4g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	21.8% 15.8g	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	55.4% 21g	29.2% 11g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Carambola	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.2% 0.067mg	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	62.5% 250μg	12% 47.6μg	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	13.7% 12.3mg	152% 137mg	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	23% 3.45mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Carambola	Recommended Dietary Allowance
Calcium	10.7% 107mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	60.4% 0.54mg	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	42% 3.37mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	6.4% 0.15mg	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	15.3% 107mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.2% 341g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Boysenberries vs Carambola:

• Frozen Boysenberries have 3.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B6, 5.3 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw StarFruit.
• While Raw StarFruit contains 1.6 times more Vitamin B5 and 11.1 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries as well as Raw StarFruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Boysenberries vs Carambola:

• Frozen Boysenberries have 9 times more Calcium, 10.6 times more Iron, 1.6 times more Magnesium, 14.8 times more Manganese, 2.3 times more Phosphorus and 1.8 times more Zinc than Raw StarFruit.
• While Raw StarFruit contains 1.7 times more Copper and 3 times more Selenium than Frozen Boysenberries.
• Both Frozen Boysenberries and Raw StarFruit have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Boysenberries have 1.6 times more Energy, 1.9 times more Omega 3, 1.8 times more Carbohydrate, 1.7 times more Sugars and 1.9 times more Fiber than Raw StarFruit.
• Both Frozen Boysenberries and Raw StarFruit have similar amounts of Protein per 14 oz.
• Both Frozen Boysenberries as well as Raw StarFruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.