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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Carambola	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	6.52% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.5% 1.77mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	13.3% 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	13.6% 54.4μg	38.6% 154μg	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	173% 156mg	31.2% 28mg	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	4.54% 0.68mg	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	Boysenberries, canned, heavy syrup	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	35.3% 0.32mg	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	4.54% 0.36mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	49.3% 1.13mg	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	7.78% 54.4mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11.2% 414g	9.35% 346g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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