Comparing Nutrients in 1 kilogram Carambola VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Carambola	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	10.7% 310kcal	29.3% 850kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	9.24% 1.57g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	169% 220g	130g per day for Men 19-50 years
Sugars	55% 39.8g	272% 197g	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	73.7% 28g	58% 22g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Carambola	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.2% 3.9mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	45.4% 0.59mg	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	30% 120μg	17.5% 70μg	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	382% 344mg	11% 10mg	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	10% 1.5mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	3% 30mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	43.3% 0.39mg	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	10% 0.8mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	114% 2.62mg	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	17% 120mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	17.6% 600mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24.7% 914g	21% 774g	3700g per day for Men 19-50 years

Nutrient Comparison: Carambola VS Sweetened Frozen Blueberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Carambola versus 1 kg of Sweetened Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carambola vs Sweetened Frozen Blueberries:

• 1 kilogram of Carambola has 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B9 and 34.4 times more Vitamin C than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 3.3 times more Vitamin B2, 3.5 times more Vitamin B6, 3.5 times more Vitamin E and more Vitamin K than Raw StarFruit.
• 1 kilogram of Carambola have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin E and Vitamin K
• 1 kilogram of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw StarFruit as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Carambola vs Sweetened Frozen Blueberries:

• 1 kilogram of Carambola has 3.5 times more Copper, 5 times more Magnesium and 2.2 times more Potassium than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 4.9 times more Iron and 7.1 times more Manganese than Raw StarFruit.
• Both Carambola and Sweetened Frozen Blueberries contain similar levels of Water per one kilogram.
• 1 kilogram of Carambola lack sufficient amounts of Iron and Manganese
• 1 kilogram of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium and Potassium
• Both Raw StarFruit as well as Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Carambola has 1.3 times more Fiber than Sweetened Frozen Blueberries.
• While 1 kg of Sweetened Frozen Blueberries contains 2.7 times more Energy, 3.3 times more Carbohydrate and 5 times more Sugars than Raw StarFruit.
• 1 kilogram of Carambola provide inadequate amounts of Energy
• Both Raw StarFruit as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.