Comparing Nutrients in 300 calories Roasted Almonds VS Carambola

Weight per 300 calories

• Roasted Almonds: 50.2g
• Carambola: 968g

Roasted Almonds have 19.3 times more energy per 100g than Carambola. It has very high energy density when compared to other foods. Raw StarFruit having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Carambola?

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Carambola	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	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	8.1% 10.5g	50% 65g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	71.3% 27g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Carambola	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.23% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	75.7% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	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	6.9% 27.6μg	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	0% 0mg	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	80% 12mg	9.68% 1.45mg	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	13.4% 134mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	23.4% 1.87mg	9.68% 0.77mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	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	33.8% 236mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	38% 1287mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	1.3% 19.4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	24% 884g	3700g per day for Men 19-50 years

Roasted Almonds VS Carambola Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Carambola?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Carambola:

• 300 calories of Roasted Almonds have 3.9 times more Vitamin B2 and 8.3 times more Vitamin E than Carambola.
• While 300 kcal of Raw StarFruit contain 3.5 times more Vitamin B1, 1.9 times more Vitamin B3, 23.5 times more Vitamin B5, 2.4 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Dry Roasted Almonds as well as Raw StarFruit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Carambola:

• 300 calories of Roasted Almonds have 4.6 times more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus and 1.4 times more Zinc than Carambola.
• While 300 kcal of Raw StarFruit contain 2.4 times more Copper, 3.6 times more Potassium, 5.8 times more Selenium and 731.4 times more Water than Dry Roasted Almonds.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Carambola lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 8.3 times more Fat, 11.2 times more Saturated Fat and 4.3 times more Omega 6 than Carambola.
• While 300 kcal of Raw StarFruit contain 52.1 times more Omega 3, 6.2 times more Carbohydrate, 15.8 times more Sugars and 5 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Carambola offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3