Comparing Nutrients in 1 kilogram Carambola VS Cherries, sour, red, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Cherries, sour, red, canned, light syrup pack, solids and liquids	4%	1%	95%

Macro Nutrients

	Carambola	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.7% 310kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	9.24% 1.57g	0.88% 0.15g	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	148% 193g	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	21% 8g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Carambola	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.2% 3.9mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	34% 0.44mg	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	20% 80μg	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	22.2% 20mg	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	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	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3% 30mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	75.6% 0.68mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	31.7% 0.73mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.7% 914g	21.5% 796g	3700g per day for Men 19-50 years

Nutrient Comparison: Carambola VS Cherries, sour, red, canned, light syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Carambola versus 1 kg of Cherries, sour, red, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carambola vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• 1 kilogram of Carambola has 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 17.2 times more Vitamin C than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While 1 kg of Cherries, sour, red, canned, light syrup pack, solids and liquids contains 12 times more Vitamin A, 2.4 times more Vitamin B2 and 2.6 times more Vitamin B6 than Raw StarFruit.
• 1 kilogram of Carambola have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B6
• 1 kilogram of Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B3
• Both Raw StarFruit as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Carambola vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• 1 kilogram of Carambola has 2 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While 1 kg of Cherries, sour, red, canned, light syrup pack, solids and liquids contains 16.5 times more Iron and 2 times more Manganese than Raw StarFruit.
• Both Carambola and Cherries, sour, red, canned, light syrup pack, solids and liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Carambola lack sufficient amounts of Iron and Manganese
• 1 kilogram of Cherries, sour, red, canned, light syrup pack, solids and liquids lack sufficient amounts of Magnesium
• Both Raw StarFruit as well as Cherries, sour, red, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Carambola has 3.5 times more Fiber than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While 1 kg of Cherries, sour, red, canned, light syrup pack, solids and liquids contains 2.4 times more Energy and 2.9 times more Carbohydrate than Raw StarFruit.
• 1 kilogram of Carambola provide inadequate amounts of Energy
• Both Raw StarFruit as well as Cherries, sour, red, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.