Comparing Nutrients in 1 kilogram Breadfruit VS Carambola

Macros Ratio

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

Macro Nutrients

	Breadfruit	Carambola	Recommended Dietary Allowance
Energy	35.5% 1030kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	9.24% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	152% 110g	55% 39.8g	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	129% 49g	73.7% 28g	38g per day for Men 19-50 years
Protein	19% 10.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Carambola	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.57mg	78.2% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	13% 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	35% 140μg	30% 120μg	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	322% 290mg	382% 344mg	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	6.67% 1mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Carambola	Recommended Dietary Allowance
Calcium	17% 170mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	152% 1.37mg	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	67.5% 5.4mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	16% 0.37mg	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	43% 300mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	144% 4900mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	19% 707g	24.7% 914g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Breadfruit as well as Raw StarFruit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Breadfruit as well as Raw StarFruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.