Comparing Nutrients in 500 calories Carambola VS Red Sour Cherries

Weight per 500 calories

• Carambola: 1613g
• Red Sour Cherries: 1000g

Raw Red Sour Cherries have 1.6 times more energy per unit of mass than Raw StarFruit, which is low in comparison to other foods. Carambola having low energy density.

Discover which food has more nutrients per 500 calories - Carambola or Red Sour Cherries?

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.32g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	27.2% 0.44g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	2.7% 0.46g	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	94% 122g	130g per day for Men 19-50 years
Sugars	88.5% 64g	117% 85g	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	48.4% 35g	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	% 41.8g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	119% 45g	42% 16g	38g per day for Men 19-50 years
Protein	30% 16.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	5.38% 48.4μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	34% 0.44mg	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	20% 80μg	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	111% 100mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Calcium	4.84% 48.4mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	246% 2.2mg	116% 1.04mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	38.4% 161mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	48.7% 1.12mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	63% 2145mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	17.6% 9.68μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.15% 32.3mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	40% 1474g	23.3% 861g	3700g per day for Men 19-50 years

Carambola VS Red Sour Cherries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Carambola or Red Sour Cherries?

Lets compare vitamin content per 500 calories of Carambola vs Red Sour Cherries:

• 500 calories of Carambola have 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 2.4 times more Vitamin B9, 5.5 times more Vitamin C and 3.5 times more Vitamin E than Red Sour Cherries.
• While 500 kcal of Raw Red Sour Cherries contain 13.2 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B6 and more Vitamin K than Raw StarFruit.
• 500 calories of Carambola have insufficient amounts of Vitamin A and Vitamin K
• 500 calories of Red Sour Cherries have insufficient amounts of Vitamin E
• Both Raw StarFruit as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Carambola vs Red Sour Cherries:

• 500 calories of Carambola have 2.1 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.2 times more Potassium, more Selenium, 1.9 times more Zinc and 1.7 times more Water than Red Sour Cherries.
• While 500 kcal of Raw Red Sour Cherries contain 3.3 times more Calcium, 2.5 times more Iron and 1.9 times more Manganese than Raw StarFruit.
• 500 calories of Carambola lack sufficient amounts of Calcium
• 500 calories of Red Sour Cherries lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Carambola have 5.5 times more Omega 6, 2.8 times more Fiber and 1.7 times more Protein than Red Sour Cherries.
• While 500 kcal of Raw Red Sour Cherries contain 1.3 times more Sugars than Raw StarFruit.
• Both Carambola and Red Sour Cherries offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• 500 calories of Red Sour Cherries provide inadequate amounts of Omega 6