Comparing Nutrients in 300 calories Carambola VS Cherries, sour, red, canned, water pack, solids and liquids

Weight per 300 calories

• Carambola: 968g
• Cherries, sour, red, canned, water pack, solids and liquids: 833g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Carambola or Cherries, sour, red, canned, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Carambola	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	57.3% 74.5g	130g per day for Men 19-50 years
Sugars	53% 38.5g	87.4% 63.3g	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	31% 22.5g	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	% 32.5g	g per day for Men 19-50 years
Sucrose	NA	% 8.33g	g per day for Men 19-50 years
Fiber	71.3% 27g	24% 9.17g	38g per day for Men 19-50 years
Protein	18% 10g	11.5% 6.4g	56g per day for Men 19-50 years

Vitamins

	Carambola	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.23% 29μg	35% 317μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	9.2% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.7% 3.8mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	28.2% 0.37mg	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	16.7% 66.7μg	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	19.4% 17.5mg	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	9.68% 1.45mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.72% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	2.9% 29mg	9.17% 92mg	1000mg per day for Men 19-50 years
Copper	147% 1.33mg	65% 0.58mg	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	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	27.5% 0.63mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	38% 1287mg	24% 817mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.4mg	3.9% 58.3mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	24% 884g	20.3% 749g	3700g per day for Men 19-50 years

Carambola VS Cherries, Sour, Red, Canned, Water Pack, Solids And Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Carambola or Cherries, sour, red, canned, water pack, solids and liquids?

Lets compare vitamin content per 300 calories of Carambola vs Cherries, sour, red, canned, water pack, solids and liquids:

• 300 calories of Carambola have 2.4 times more Vitamin B3, 4.3 times more Vitamin B5, 1.7 times more Vitamin B9 and 19 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• While 300 kcal of Cherries, sour, red, canned, water pack, solids and liquids contain 10.9 times more Vitamin A, 2.2 times more Vitamin B2, 2.2 times more Vitamin B6, 1.3 times more Vitamin E and more Vitamin K than Raw StarFruit.
• Both Carambola and Cherries, sour, red, canned, water pack, solids and liquids provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Carambola have insufficient amounts of Vitamin A and Vitamin K
• Both Raw StarFruit as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Carambola vs Cherries, sour, red, canned, water pack, solids and liquids:

• 300 calories of Carambola have 2.3 times more Copper, 1.9 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium, more Selenium and 2 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• While 300 kcal of Cherries, sour, red, canned, water pack, solids and liquids contain 3.2 times more Calcium, 14.7 times more Iron and 1.8 times more Manganese than Raw StarFruit.
• Both Carambola and Cherries, sour, red, canned, water pack, solids and liquids contain similar levels of Water per 300 calories.
• 300 calories of Carambola lack sufficient amounts of Calcium
• 300 calories of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Carambola have 2.1 times more Omega 3, 12.2 times more Omega 6, 3 times more Fiber and 1.6 times more Protein than Cherries, sour, red, canned, water pack, solids and liquids.
• While 300 kcal of Cherries, sour, red, canned, water pack, solids and liquids contain 1.6 times more Sugars than Raw StarFruit.
• Both Carambola and Cherries, sour, red, canned, water pack, solids and liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Omega 6