Comparing Nutrients in 1 kilogram Red Sour Cherries VS Carambola

Macros Ratio

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

Macro Nutrients

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Energy	17.2% 500kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	94% 122g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	117% 85g	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	48.4% 35g	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	% 41.8g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	42% 16g	73.7% 28g	38g per day for Men 19-50 years
Protein	18% 10g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Vitamin A	71% 640μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	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	111% 100mg	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	4.67% 0.7mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Calcium	16% 160mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	40% 3.2mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	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	21.4% 150mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	23.3% 861g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Carambola per 1 kg

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

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

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