Comparing Nutrients in 14 ounces Breadfruit VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Carambola	12%	9%	79%

Macro Nutrients

	Breadfruit	Carambola	Recommended Dietary Allowance
Energy	14% 409kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	82.8% 108g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	60.2% 43.7g	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	51% 19.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Carambola	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	14% 55.6μg	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	128% 115mg	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	2.65% 0.4mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Carambola	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	26.8% 2.14mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	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	17% 119mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	57% 1945mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	7.58% 280g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Breadfruit vs Carambola:

• Raw Breadfruit has 7.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 5.9 times more Vitamin B6 than Raw StarFruit.
• While Raw StarFruit contains 1.5 times more Vitamin E than Raw Breadfruit.
• Both Raw Breadfruit and Raw StarFruit have similar amounts of Vitamin B5, Vitamin B9 and Vitamin C per 14 oz.
• Both Raw Breadfruit as well as Raw StarFruit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Breadfruit vs Carambola:

• Raw Breadfruit has 5.7 times more Calcium, 6.8 times more Iron, 2.5 times more Magnesium, 1.6 times more Manganese, 2.5 times more Phosphorus and 3.7 times more Potassium than Raw StarFruit.
• While Raw StarFruit contains 1.6 times more Copper and 1.3 times more Water than Raw Breadfruit.
• Both Raw Breadfruit and Raw StarFruit have similar amounts of Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Breadfruit has 3.3 times more Energy, 4 times more Carbohydrate, 2.8 times more Sugars and 1.8 times more Fiber than Raw StarFruit.
• While Raw StarFruit contains 1.5 times more Omega 3 than Raw Breadfruit.
• Both Raw Breadfruit and Raw StarFruit have similar amounts of Protein per 14 oz.
• Both Raw Breadfruit as well as Raw StarFruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.