Comparing Nutrients in 1 pound Cherries, sour, red, canned, light syrup pack, solids and liquids VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, light syrup pack, solids and liquids	4%	1%	95%
Carambola	12%	9%	79%

Macro Nutrients

	Cherries, sour, red, canned, light syrup pack, solids and liquids	Carambola	Recommended Dietary Allowance
Energy	11.7% 340kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	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	67.3% 87.5g	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	9.55% 3.63g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6% 3.36g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, light syrup pack, solids and liquids	Carambola	Recommended Dietary Allowance
Vitamin A	18% 163μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	35.5% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	9.07% 36.3μg	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	10% 9.07mg	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

	Cherries, sour, red, canned, light syrup pack, solids and liquids	Carambola	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	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	75% 6mg	4.54% 0.36mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	12.7% 431mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.76% 361g	11.2% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, light syrup pack, solids and liquids VS Carambola per 1 lb

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

Lets compare vitamin content per 1 pound of Cherries, sour, red, canned, light syrup pack, solids and liquids vs Carambola:

• 1 pound of Cherries, sour, red, canned, light syrup pack, solids and liquids has 12 times more Vitamin A, 2.4 times more Vitamin B2 and 2.6 times more Vitamin B6 than Carambola.
• While 1 lb of Raw StarFruit contains 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 17.2 times more Vitamin C than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• 1 pound of Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B3
• 1 pound of Carambola have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B6
• Both Cherries, sour, red, canned, light syrup pack, solids and liquids as well as Raw StarFruit have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cherries, sour, red, canned, light syrup pack, solids and liquids vs Carambola:

• 1 pound of Cherries, sour, red, canned, light syrup pack, solids and liquids has 16.5 times more Iron and 2 times more Manganese than Carambola.
• While 1 lb of Raw StarFruit contains 2 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• Both Cherries, sour, red, canned, light syrup pack, solids and liquids and Carambola contain similar levels of Water per one pound.
• 1 pound of Cherries, sour, red, canned, light syrup pack, solids and liquids lack sufficient amounts of Magnesium
• 1 pound of Carambola lack sufficient amounts of Iron and Manganese
• Both Cherries, sour, red, canned, light syrup pack, solids and liquids as well as Raw StarFruit lack sufficient amounts of Calcium, Phosphorus and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cherries, sour, red, canned, light syrup pack, solids and liquids has 2.4 times more Energy and 2.9 times more Carbohydrate than Carambola.
• While 1 lb of Raw StarFruit contains 3.5 times more Fiber than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• 1 pound of Carambola provide inadequate amounts of Energy
• Both Cherries, sour, red, canned, light syrup pack, solids and liquids as well as Raw StarFruit provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.