Comparing Nutrients in 500 calories Breadfruit VS Carambola

Weight per 500 calories

• Breadfruit: 485g
• Carambola: 1613g

Breadfruit has 3.3 times more energy per 100g than Carambola. It has average energy density when compared to other foods. Raw StarFruit having low energy density.

Which food has more nutrients per 500 calories - Breadfruit or Carambola?

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Carambola	12%	9%	79%

Macro Nutrients

	Breadfruit	Carambola	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	5.5% 5.32g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	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	101% 132g	83.5% 109g	130g per day for Men 19-50 years
Sugars	73.7% 53.4g	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	62.6% 23.8g	119% 45g	38g per day for Men 19-50 years
Protein	9.28% 5.2g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Carambola	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.38% 48.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.5% 0.53mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.2mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.3% 0.49mg	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	17% 68μg	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	156% 141mg	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	3.24% 0.49mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.02% 2.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Carambola	Recommended Dietary Allowance
Calcium	8.25% 82.5mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	45.3% 0.41mg	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	32.8% 2.62mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	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	21% 146mg	27.6% 194mg	700mg per day for Men 19-50 years
Potassium	70% 2379mg	63% 2145mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	17.6% 9.68μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.7mg	2.15% 32.3mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	9.27% 343g	40% 1474g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Breadfruit vs Carambola:

• Raw Breadfruit has 2.4 times more Vitamin B1 and 1.8 times more Vitamin B6 than Raw StarFruit.
• While Raw StarFruit contains more Vitamin A, 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5, 2.8 times more Vitamin B9, 3.9 times more Vitamin C and 5 times more Vitamin E than Raw Breadfruit.
• Both Raw Breadfruit as well as Raw StarFruit have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Breadfruit vs Carambola:

• Raw Breadfruit has 1.7 times more Calcium and 2 times more Iron than Raw StarFruit.
• While Raw StarFruit contains 5.4 times more Copper, 1.3 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 3.3 times more Selenium, 3.3 times more Zinc and 4.3 times more Water than Raw Breadfruit.
• Both Raw Breadfruit and Raw StarFruit have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Breadfruit has 1.2 times more Carbohydrate than Raw StarFruit.
• While Raw StarFruit contains 4.8 times more Fat, 5 times more Omega 3, 10.9 times more Omega 6, 1.9 times more Fiber and 3.2 times more Protein than Raw Breadfruit.
• Both Raw Breadfruit and Raw StarFruit have similar amounts of Energy and Sugars per 500 kcal.
• Both Raw Breadfruit as well as Raw StarFruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.