Comparing Nutrients in 1 kilogram Carambola VS Red Sour Cherries

Macros Ratio

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

Macro Nutrients

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Energy	10.7% 310kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	9.24% 1.57g	2.7% 0.46g	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	94% 122g	130g per day for Men 19-50 years
Sugars	55% 39.8g	117% 85g	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	48.4% 35g	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	% 41.8g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	73.7% 28g	42% 16g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.2% 3.9mg	28.6% 1.43mg	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	111% 100mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Calcium	3% 30mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	116% 1.04mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	48.7% 1.12mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	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	9.1% 1mg	11mg per day for Men 19-50 years
Water	24.7% 914g	23.3% 861g	3700g per day for Men 19-50 years

Nutrient Comparison: Carambola VS Red Sour Cherries per 1 kg

Compare the macro and micronutrient content in 1 kg of Carambola versus 1 kg of Red Sour Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carambola vs Red Sour Cherries:

• 1 kilogram of Carambola has 2.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 3.4 times more Vitamin C than Red Sour Cherries.
• While 1 kg of Raw Red Sour Cherries contains 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 Raw StarFruit.
• Both Carambola and Red Sour Cherries provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Carambola have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw StarFruit as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Carambola vs Red Sour Cherries:

• 1 kilogram of Carambola has 1.3 times more Copper than Red Sour Cherries.
• While 1 kg of Raw Red Sour Cherries contains 4 times more Iron, 3 times more Manganese and 1.3 times more Potassium than Raw StarFruit.
• Both Carambola and Red Sour Cherries contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Carambola lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw StarFruit as well as Raw Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Carambola has 1.8 times more Fiber than Red Sour Cherries.
• While 1 kg of Raw Red Sour Cherries contains 1.6 times more Omega 3, 1.8 times more Carbohydrate and 2.1 times more Sugars than Raw StarFruit.
• 1 kilogram of Carambola provide inadequate amounts of Omega 3
• Both Raw StarFruit as well as Raw Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.