Comparing Nutrients in 14 ounces Carambola VS Red Sour Cherries

Macros Ratio

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

Macro Nutrients

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Energy	4.24% 123kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.67% 0.62g	1.07% 0.18g	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	37% 48.3g	130g per day for Men 19-50 years
Sugars	21.8% 15.8g	46.5% 33.7g	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	19.2% 14g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.18g	g per day for Men 19-50 years
Fiber	29.2% 11g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	13.4% 0.17mg	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	7.94% 31.8μg	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	44% 39.7mg	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	3.97% 0.6mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Calcium	1.2% 12mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	60.4% 0.54mg	46% 0.41mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	19.3% 0.44mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	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	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.24% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Carambola VS Red Sour Cherries per 14 oz

Compare the macro and micronutrient content in 14 oz of Carambola versus 14 oz of Red Sour Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Carambola vs Red Sour Cherries:

• 14 ounces of Carambola have 2.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 3.4 times more Vitamin C than Red Sour Cherries.
• While 14 oz of Raw Red Sour Cherries contain 21.3 times more Vitamin A, 2.1 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.6 times more Vitamin B6 than Raw StarFruit.
• Both Carambola and Red Sour Cherries provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Carambola have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw StarFruit as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Carambola vs Red Sour Cherries:

• 14 ounces of Carambola have 1.3 times more Copper than Red Sour Cherries.
• While 14 oz of Raw Red Sour Cherries contain 4 times more Iron, 3 times more Manganese and 1.3 times more Potassium than Raw StarFruit.
• Both Carambola and Red Sour Cherries contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Carambola lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw StarFruit as well as Raw Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Carambola have 1.8 times more Fiber than Red Sour Cherries.
• While 14 oz of Raw Red Sour Cherries contain 1.6 times more Omega 3, 1.8 times more Carbohydrate and 2.1 times more Sugars than Raw StarFruit.
• 14 ounces of Carambola provide inadequate amounts of Omega 3
• Both Raw StarFruit as well as Raw Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.