Comparing Nutrients in 14 ounces Cherimoya VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Carambola	12%	9%	79%

Macro Nutrients

	Cherimoya	Carambola	Recommended Dietary Allowance
Energy	10.3% 298kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	54% 70.3g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	70.5% 51g	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	34.4% 25g	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	% 23.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	29.2% 11g	38g per day for Men 19-50 years
Protein	11% 6.23g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	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	33.4% 0.4mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	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	23% 91μg	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	55.6% 50mg	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherimoya	Carambola	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	13.4% 1.07mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	14.7% 103mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.5% 315g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Cherimoya has 7.2 times more Vitamin B1, 8.2 times more Vitamin B2, 1.8 times more Vitamin B3, 15.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.8 times more Vitamin E than Raw StarFruit.
• While Raw StarFruit contains 2.7 times more Vitamin C than Raw Cherimoya.
• Both Raw Cherimoya and Raw StarFruit have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Cherimoya as well as Raw StarFruit have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cherimoya vs Carambola:

• Raw Cherimoya has 3.3 times more Calcium, 3.4 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium and 1.3 times more Zinc than Raw StarFruit.
• While Raw StarFruit contains 2 times more Copper than Raw Cherimoya.
• Both Raw Cherimoya and Raw StarFruit have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cherimoya has 2.4 times more Energy, 5.9 times more Omega 3, 2.6 times more Carbohydrate, 3.2 times more Sugars and 1.5 times more Protein than Raw StarFruit.
• Both Raw Cherimoya and Raw StarFruit have similar amounts of Fiber per 14 oz.
• Both Raw Cherimoya as well as Raw StarFruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.