Comparing Nutrients in 500 calories Sweetened Frozen Blueberries VS Carambola

Weight per 500 calories

• Sweetened Frozen Blueberries: 588g
• Carambola: 1613g

Sweetened Frozen Blueberries have 2.7 times more energy per 100g than Carambola. It has average energy density when compared to other foods. Raw StarFruit having low energy density.

Discover which food has more nutrients per 500 calories - Sweetened Frozen Blueberries or Carambola?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Carambola	12%	9%	79%

Macro Nutrients

	Sweetened Frozen Blueberries	Carambola	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.76g	5.5% 5.32g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	8.46% 0.14g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 129g	83.5% 109g	130g per day for Men 19-50 years
Sugars	160% 116g	88.5% 64g	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	34% 13g	119% 45g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Carambola	Recommended Dietary Allowance
Vitamin A	1.3% 11.8μg	5.38% 48.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.8% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	21% 0.27mg	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	10.3% 41μg	48.4% 194μg	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	6.54% 5.9mg	616% 555mg	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	20.4% 3.06mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	86.8% 104μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Carambola	Recommended Dietary Allowance
Calcium	3.53% 35.3mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	246% 2.2mg	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	28.7% 2.3mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	26% 0.6mg	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	5.9% 41mg	27.6% 194mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	63% 2145mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	17.6% 9.68μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	2.15% 32.3mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	12.3% 455g	40% 1474g	3700g per day for Men 19-50 years

Sweetened Frozen Blueberries VS Carambola Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Frozen Blueberries or Carambola?

Lets compare vitamin content per 500 calories of Sweetened Frozen Blueberries vs Carambola:

• 500 calories of Sweetened Frozen Blueberries have 1.3 times more Vitamin B6, 1.3 times more Vitamin E and more Vitamin K than Carambola.
• While 500 kcal of Raw StarFruit contain 1.9 times more Vitamin B1, 4 times more Vitamin B3, 8.6 times more Vitamin B5, 4.7 times more Vitamin B9 and 94.3 times more Vitamin C than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Carambola provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• 500 calories of Carambola have insufficient amounts of Vitamin K
• Both Sweetened Frozen Blueberries as well as Raw StarFruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sweetened Frozen Blueberries vs Carambola:

• 500 calories of Sweetened Frozen Blueberries have 1.8 times more Iron and 2.6 times more Manganese than Carambola.
• While 500 kcal of Raw StarFruit contain 9.6 times more Copper, 13.7 times more Magnesium, 4.7 times more Phosphorus, 6.1 times more Potassium, 8.2 times more Selenium, 5.5 times more Zinc and 3.2 times more Water than Sweetened Frozen Blueberries.
• 500 calories of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc
• Both Sweetened Frozen Blueberries as well as Raw StarFruit lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sweetened Frozen Blueberries have 1.8 times more Sugars than Carambola.
• While 500 kcal of Raw StarFruit contain 3.2 times more Omega 3, 12.7 times more Omega 6, 3.5 times more Fiber and 7.1 times more Protein than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Carambola offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Sweetened Frozen Blueberries provide inadequate amounts of Omega 3, Omega 6 and Protein