Comparing Nutrients in 1 pound 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	5.63% 163kcal	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	0.33% 0.1g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	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	31% 40.6g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	47.5% 34.5g	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	17% 12.2g	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	% 17.7g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	13% 5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Carambola	Recommended Dietary Allowance
Vitamin A	19% 172μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	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	10.6% 9.53mg	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	6.96% 1.04mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	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	5% 50mg	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	77.7% 6.2mg	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	15% 0.34mg	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	13% 445mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	11% 408g	11.2% 414g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cherries, sour, red, canned, water 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, water pack, solids and liquids vs Carambola:

• 1 pound 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 lb 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 pound of Cherries, sour, red, canned, water 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, 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 pound.

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

• 1 pound 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 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, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Carambola contain similar levels of Water per one pound.
• 1 pound of Cherries, sour, red, canned, water 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, water pack, solids and liquids 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 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 lb 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 pound.