Comparing Nutrients in 300 calories Canned Blackberry Juice VS Carambola

Weight per 300 calories

• Canned Blackberry Juice: 790g
• Carambola: 968g

Canned Blackberry Juice has 1.2 times more energy per 100g than Carambola. It has low energy density when compared to other foods. Raw StarFruit having low energy density.

Discover which food has more nutrients per 300 calories - Canned Blackberry Juice or Carambola?

Macros Ratio

	Protein	Fat	Carbs
Canned Blackberry Juice	3%	14%	83%
Carambola	12%	9%	79%

Macro Nutrients

	Canned Blackberry Juice	Carambola	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	56.7% 0.91g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.6g	50% 65g	130g per day for Men 19-50 years
Sugars	84% 60.8g	53% 38.5g	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	2.08% 0.79g	71.3% 27g	38g per day for Men 19-50 years
Protein	4.23% 2.37g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Blackberry Juice	Carambola	Recommended Dietary Allowance
Vitamin A	5.26% 47.4μg	3.23% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.52mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	75.7% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	12.7% 0.16mg	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	19.7% 79μg	29% 116μg	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	99% 89.2mg	370% 333mg	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	47.4% 7.1mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Blackberry Juice	Carambola	Recommended Dietary Allowance
Calcium	9.47% 95mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	147% 1.33mg	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	47.4% 3.8mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	39.5% 166mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	NA	15.6% 0.36mg	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	13.5% 95mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	31.3% 1066mg	38% 1287mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.37μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	1.3% 19.4mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	19.4% 718g	24% 884g	3700g per day for Men 19-50 years

Canned Blackberry Juice VS Carambola Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Blackberry Juice or Carambola?

Lets compare vitamin content per 300 calories of Canned Blackberry Juice vs Carambola:

• 300 calories of Canned Blackberry Juice have 4.9 times more Vitamin E and more Vitamin K than Carambola.
• While 300 kcal of Raw StarFruit contain 1.4 times more Vitamin B1, 1.5 times more Vitamin B9 and 3.7 times more Vitamin C than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Carambola provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Carambola have insufficient amounts of Vitamin K
• Both Canned Blackberry Juice as well as Raw StarFruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Blackberry Juice vs Carambola:

• 300 calories of Canned Blackberry Juice have 3.3 times more Calcium, 4.9 times more Iron, 1.7 times more Magnesium and 2.8 times more Zinc than Carambola.
• While 300 kcal of Raw StarFruit contain 1.5 times more Copper and 2.5 times more Selenium than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Carambola contain similar levels of Phosphorus, Potassium and Water per 300 calories.
• 300 calories of Canned Blackberry Juice lack sufficient amounts of Selenium
• 300 calories of Carambola lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Blackberry Juice have 3.5 times more Omega 3 and 1.6 times more Sugars than Carambola.
• While 300 kcal of Raw StarFruit contain 34.3 times more Fiber and 4.2 times more Protein than Canned Blackberry Juice.
• Both Canned Blackberry Juice and Carambola offer comparable quantities of Energy, Omega 6 and Carbohydrate per 300 calories.
• 300 calories of Canned Blackberry Juice provide inadequate amounts of Fiber and Protein