Comparing Nutrients in 500 calories Carambola VS Canned Blackberry Juice

Weight per 500 calories

• Carambola: 1613g
• Canned Blackberry Juice: 1316g

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

Discover which food has more nutrients per 500 calories - Carambola or Canned Blackberry Juice?

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Carambola	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.32g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	27.2% 0.44g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	17.7% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.5% 109g	79% 103g	130g per day for Men 19-50 years
Sugars	88.5% 64g	140% 101g	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	119% 45g	3.46% 1.3g	38g per day for Men 19-50 years
Protein	30% 16.8g	7.05% 3.95g	56g per day for Men 19-50 years

Vitamins

	Carambola	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	5.38% 48.4μg	8.77% 79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	21.3% 0.28mg	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	48.4% 194μg	33% 132μg	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	616% 555mg	165% 149mg	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	16% 2.4mg	79% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	4.84% 48.4mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	167% 1.5mg	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	16% 1.3mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	38.4% 161mg	65.8% 276mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	27.6% 194mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	63% 2145mg	52.2% 1776mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.68μg	7.18% 3.95μg	55μg per day for Men 19-50 years
Sodium	2.15% 32.3mg	0.88% 13mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	40% 1474g	32.3% 1196g	3700g per day for Men 19-50 years

Carambola VS Canned Blackberry Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Carambola or Canned Blackberry Juice?

Lets compare vitamin content per 500 calories of Carambola vs Canned Blackberry Juice:

• 500 calories of Carambola have 1.4 times more Vitamin B1, 1.5 times more Vitamin B9 and 3.7 times more Vitamin C than Canned Blackberry Juice.
• While 500 kcal of Canned Blackberry Juice contain 4.9 times more Vitamin E and more Vitamin K than Raw StarFruit.
• Both Carambola and Canned Blackberry Juice provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Carambola have insufficient amounts of Vitamin K
• Both Raw StarFruit as well as Canned Blackberry Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Carambola vs Canned Blackberry Juice:

• 500 calories of Carambola have 1.5 times more Copper, 1.2 times more Phosphorus, 1.2 times more Potassium, 2.5 times more Selenium and 1.2 times more Water than Canned Blackberry Juice.
• While 500 kcal of Canned Blackberry Juice contain 3.3 times more Calcium, 4.9 times more Iron, 1.7 times more Magnesium and 2.8 times more Zinc than Raw StarFruit.
• 500 calories of Carambola lack sufficient amounts of Calcium
• 500 calories of Canned Blackberry Juice lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Carambola have 34.3 times more Fiber and 4.2 times more Protein than Canned Blackberry Juice.
• While 500 kcal of Canned Blackberry Juice contain 3.5 times more Omega 3 and 1.6 times more Sugars than Raw StarFruit.
• Both Carambola and Canned Blackberry Juice offer comparable quantities of Energy, Omega 6 and Carbohydrate per 500 calories.
• 500 calories of Canned Blackberry Juice provide inadequate amounts of Fiber and Protein