Comparing Nutrients in 1 kilogram Carambola VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Carissa	3%	17%	80%

Macro Nutrients

	Carambola	Carissa	Recommended Dietary Allowance
Energy	10.7% 310kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	9.24% 1.57g	NA	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	105% 136g	130g per day for Men 19-50 years
Sugars	55% 39.8g	NA	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	NA	38g per day for Men 19-50 years
Protein	18.6% 10.4g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Carambola	Carissa	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	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.2% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	NA	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	NA	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	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Carissa	Recommended Dietary Allowance
Calcium	3% 30mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	233% 2.1mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	NA	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	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	NA	11mg per day for Men 19-50 years
Water	24.7% 914g	22.7% 842g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carambola vs Carissa:

• Raw StarFruit has 1.8 times more Vitamin B3 than Raw Carissa.
• While Raw Carissa contains 2.9 times more Vitamin B1 and 3.8 times more Vitamin B2 than Raw StarFruit.
• Both Raw StarFruit and Raw Carissa have similar amounts of Vitamin C per 1 kg.
• Both Raw StarFruit as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Carambola vs Carissa:

• Raw StarFruit has 1.7 times more Phosphorus than Raw Carissa.
• While Raw Carissa contains 3.7 times more Calcium, 1.5 times more Copper, 16.4 times more Iron, 1.6 times more Magnesium and 2 times more Potassium than Raw StarFruit.
• Both Raw StarFruit and Raw Carissa have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw StarFruit has 2.1 times more Protein than Raw Carissa.
• While Raw Carissa contains 2 times more Energy, 3.9 times more Fat and 2 times more Carbohydrate than Raw StarFruit.
• Both Raw StarFruit as well as Raw Carissa have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.