Comparing Nutrients in 1 kilogram Carambola VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Carambola	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	5.2% 1.67g	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	201% 262g	130g per day for Men 19-50 years
Sugars	55% 39.8g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Carambola	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	NA	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	382% 344mg	19% 17mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	39% 1330mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	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	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Carambola VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Carambola vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Carambola has 20.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Carambola vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Carambola has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 6.3 times more Iron, 3.4 times more Potassium and 149 times more Sodium than Raw StarFruit.
• 1 kilogram of Carambola lack sufficient amounts of Iron
• Both Raw StarFruit as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Carambola has 5.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.1 times more Energy, 3.9 times more Carbohydrate and 2.1 times more Protein than Raw StarFruit.
• Both Carambola and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Carambola provide inadequate amounts of Energy and Protein