Comparing Nutrients in 1 pound 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	7.82% 227kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	42.5% 55.2g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	53% 38.5g	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	22% 16g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 3.63g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	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	50.4% 45.4mg	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	2.1% 0.32mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	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	18% 1.45mg	4.54% 0.36mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	9.7% 68mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	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	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.6% 391g	11.2% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Carambola per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb of Raw StarFruit contains 1.8 times more Fiber than Raw Red Sour Cherries.
• 1 pound 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 pound.