Comparing Nutrients in 1 pound Boysenberries, canned, heavy syrup VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Boysenberries, canned, heavy syrup	4%	1%	95%
Carambola	12%	9%	79%

Macro Nutrients

	Boysenberries, canned, heavy syrup	Carambola	Recommended Dietary Allowance
Energy	13.8% 399kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	31% 11.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8% 4.5g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boysenberries, canned, heavy syrup	Carambola	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.52% 1.04mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	35.5% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	5.93% 0.077mg	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	38.6% 154μg	13.6% 54.4μg	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	31.2% 28mg	173% 156mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boysenberries, canned, heavy syrup	Carambola	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	69% 0.62mg	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	24.4% 1.95mg	4.54% 0.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	7.3% 0.17mg	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	6.48% 45.4mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.35% 346g	11.2% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Boysenberries, canned, heavy syrup VS Carambola per 1 lb

Compare the macro and micronutrient content in 1 lb of Boysenberries, canned, heavy syrup versus 1 lb of Carambola to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boysenberries, canned, heavy syrup vs Carambola:

• 1 pound of Boysenberries, canned, heavy syrup has 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Carambola.
• While 1 lb of Raw StarFruit contains 1.6 times more Vitamin B3, 3 times more Vitamin B5 and 5.5 times more Vitamin C than Boysenberries, canned, heavy syrup.
• 1 pound of Boysenberries, canned, heavy syrup have insufficient amounts of Vitamin B3
• 1 pound of Carambola have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Boysenberries, canned, heavy syrup as well as Raw StarFruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boysenberries, canned, heavy syrup vs Carambola:

• 1 pound of Boysenberries, canned, heavy syrup has 5.4 times more Iron and 6.8 times more Manganese than Carambola.
• While 1 lb of Raw StarFruit contains 2 times more Copper and 1.5 times more Potassium than Boysenberries, canned, heavy syrup.
• Both Boysenberries, canned, heavy syrup and Carambola contain similar levels of Magnesium and Water per one pound.
• 1 pound of Carambola lack sufficient amounts of Iron and Manganese
• Both Boysenberries, canned, heavy syrup as well as Raw StarFruit lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boysenberries, canned, heavy syrup has 2.8 times more Energy and 3.3 times more Carbohydrate than Carambola.
• Both Boysenberries, canned, heavy syrup and Carambola offer comparable quantities of Fiber per one pound.
• 1 pound of Carambola provide inadequate amounts of Energy
• Both Boysenberries, canned, heavy syrup as well as Raw StarFruit provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.