Comparing Nutrients in 14 ounces Carambola VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Carissa	3%	17%	80%

Macro Nutrients

	Carambola	Carissa	Recommended Dietary Allowance
Energy	4.24% 123kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	NA	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	41.6% 54g	130g per day for Men 19-50 years
Sugars	21.8% 15.8g	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	29.2% 11g	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Carambola	Carissa	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	12% 47.6μg	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	152% 137mg	168% 151mg	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	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Carissa	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	93% 0.83mg	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	3.97% 0.32mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	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	6.8% 47.6mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	NA	11mg per day for Men 19-50 years
Water	9.8% 363g	9.03% 334g	3700g per day for Men 19-50 years

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

• Raw StarFruit has 1.8 times more Vitamin B3 than Raw Carissa.
• While Raw Carissa contains 2.9 times more Vitamin B1 and 3.8 times more Vitamin B2 than Raw StarFruit.
• Both Raw StarFruit and Raw Carissa have similar amounts of Vitamin C per 14 oz.
• Both Raw StarFruit as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Carambola vs Carissa:

• Raw StarFruit has 1.7 times more Phosphorus than Raw Carissa.
• While Raw Carissa contains 3.7 times more Calcium, 1.5 times more Copper, 16.4 times more Iron, 1.6 times more Magnesium and 2 times more Potassium than Raw StarFruit.
• Both Raw StarFruit and Raw Carissa have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw StarFruit has 2.1 times more Protein than Raw Carissa.
• While Raw Carissa contains 2 times more Energy, 3.9 times more Fat and 2 times more Carbohydrate than Raw StarFruit.
• Both Raw StarFruit as well as Raw Carissa have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.