Comparing Nutrients in 14 ounces Red Sour Cherries VS Carambola

Macros Ratio

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

Macro Nutrients

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Energy	6.84% 198kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	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% 48.3g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	19.2% 14g	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	% 16.6g	NA	g per day for Men 19-50 years
Sucrose	% 3.18g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	29.2% 11g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	16% 1.27mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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	8.5% 59.5mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.24% 342g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Carambola per 14 oz

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

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

• 14 ounces of Red Sour Cherries have 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 Carambola.
• While 14 oz of Raw StarFruit contain 2.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Red Sour Cherries.
• Both Red Sour Cherries and Carambola 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 Red Sour Cherries as well as Raw StarFruit have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

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

Comparison of macro-nutrients per 14 ounces:

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