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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Carambola	12%	9%	79%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Carambola	Recommended Dietary Allowance
Energy	12.4% 360kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	9.24% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.8% 89.4g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	105% 76g	55% 39.8g	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	37.2% 27g	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	% 39g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	29% 11g	73.7% 28g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Carambola	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	78.2% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	13% 0.17mg	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	20% 80μg	30% 120μg	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	23.3% 21mg	382% 344mg	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	15.3% 2.3mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Carambola	Recommended Dietary Allowance
Calcium	11% 110mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	152% 1.37mg	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	171% 13.7mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	16% 0.37mg	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	14.3% 100mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.3% 899g	24.7% 914g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids has 12.7 times more Vitamin A, 2.6 times more Vitamin B2 and 2.6 times more Vitamin B6 than Carambola.
• While 1 kg of Raw StarFruit contains 2.1 times more Vitamin B3, 3.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 16.4 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B3
• 1 kilogram of Carambola have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B6
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw StarFruit have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids has 17.1 times more Iron and 2.1 times more Manganese than Carambola.
• While 1 kg of Raw StarFruit contains 2 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Carambola contain similar levels of Water per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Magnesium
• 1 kilogram of Carambola lack sufficient amounts of Iron and Manganese
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw StarFruit lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids has 1.3 times more Carbohydrate and 1.9 times more Sugars than Carambola.
• While 1 kg of Raw StarFruit contains 2.5 times more Fiber than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw StarFruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.