Comparing Nutrients in 300 calories Carambola VS Carissa

Weight per 300 calories

• Carambola: 968g
• Carissa: 484g

Raw Carissa has 2 times more energy per unit of mass than Raw StarFruit, which is low in comparison to other foods. Carambola having low energy density.

Which food has more nutrients per 300 calories - Carambola or Carissa?

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Carissa	3%	17%	80%

Macro Nutrients

	Carambola	Carissa	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	50.7% 66g	130g per day for Men 19-50 years
Sugars	53% 38.5g	NA	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	71.3% 27g	NA	38g per day for Men 19-50 years
Protein	18% 10g	4.32% 2.4g	56g per day for Men 19-50 years

Vitamins

	Carambola	Carissa	Recommended Dietary Allowance
Vitamin A	3.23% 29μg	1.08% 9.68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	6.05% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.7% 3.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	NA	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	29% 116μg	NA	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	370% 333mg	204% 184mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.68% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Carissa	Recommended Dietary Allowance
Calcium	2.9% 29mg	5.32% 53.2mg	1000mg per day for Men 19-50 years
Copper	147% 1.33mg	113% 1mg	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	9.68% 0.77mg	79.2% 6.34mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	NA	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	16.6% 116mg	4.84% 34mg	700mg per day for Men 19-50 years
Potassium	38% 1287mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.3% 19.4mg	0.97% 14.5mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	NA	11mg per day for Men 19-50 years
Water	24% 884g	11% 407g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carambola vs Carissa:

• Raw StarFruit has 3 times more Vitamin A, 3.7 times more Vitamin B3 and 1.8 times more Vitamin C than Raw Carissa.
• While Raw Carissa contains 1.4 times more Vitamin B1 and 1.9 times more Vitamin B2 than Raw StarFruit.
• Both Raw StarFruit as well as Raw Carissa have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Carambola vs Carissa:

• Raw StarFruit has 1.3 times more Copper, 1.3 times more Magnesium, 3.4 times more Phosphorus and 2.2 times more Water than Raw Carissa.
• While Raw Carissa contains 1.8 times more Calcium and 8.2 times more Iron than Raw StarFruit.
• Both Raw StarFruit and Raw Carissa have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw StarFruit has 4.2 times more Protein than Raw Carissa.
• While Raw Carissa contains 2 times more Fat than Raw StarFruit.
• Both Raw StarFruit and Raw Carissa have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw StarFruit as well as Raw Carissa have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.