Comparing Nutrients in 1 pound Roasted Almonds VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Carambola	12%	9%	79%

Macro Nutrients

	Roasted Almonds	Carambola	Recommended Dietary Allowance
Energy	94% 2712kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	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	73.3% 95g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	170% 95g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Carambola	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	35.5% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	62.4% 249μg	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	0% 0mg	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	723% 108mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Carambola	Recommended Dietary Allowance
Calcium	122% 1216mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	4.54% 0.36mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	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	136% 15mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11.2% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Carambola per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Almonds vs Carambola:

• 1 pound of Roasted Almonds has 5.5 times more Vitamin B1, 74.8 times more Vitamin B2, 9.9 times more Vitamin B3, 8 times more Vitamin B6, 4.6 times more Vitamin B9 and 159.3 times more Vitamin E than Carambola.
• While 1 lb of Raw StarFruit contains more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Carambola provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin C
• 1 pound of Carambola have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin E
• Both Dry Roasted Almonds as well as Raw StarFruit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Carambola:

• 1 pound of Roasted Almonds has 89.3 times more Calcium, 8 times more Copper, 46.6 times more Iron, 27.9 times more Magnesium, 60.3 times more Manganese, 39.3 times more Phosphorus, 5.4 times more Potassium, 3.3 times more Selenium and 27.6 times more Zinc than Carambola.
• While 1 lb of Raw StarFruit contains 37.9 times more Water than Dry Roasted Almonds.
• 1 pound of Carambola lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 19.3 times more Energy, 159.2 times more Fat, 215.4 times more Saturated Fat, 82.5 times more Omega 6, 3.1 times more Carbohydrate, 1.2 times more Sugars, 3.9 times more Fiber and 20.2 times more Protein than Carambola.
• 1 pound of Carambola provide inadequate amounts of Energy, Omega 6 and Protein
• Both Dry Roasted Almonds as well as Raw StarFruit provide inadequate amounts of Omega 3 in one pound.