Comparing Nutrients in 500 calories Red Sour Cherries VS Carambola

Weight per 500 calories

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

Red Sour Cherries have 1.6 times more energy per 100g than Carambola. It has low energy density when compared to other foods. Raw StarFruit having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.5% 5.32g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	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	94% 122g	83.5% 109g	130g per day for Men 19-50 years
Sugars	117% 85g	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	48.4% 35g	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	% 41.8g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	42% 16g	119% 45g	38g per day for Men 19-50 years
Protein	18% 10g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Vitamin A	71% 640μg	5.38% 48.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	20% 80μg	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	111% 100mg	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	4.67% 0.7mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Calcium	16% 160mg	4.84% 48.4mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	40% 3.2mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	38.4% 161mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	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	21.4% 150mg	27.6% 194mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	63% 2145mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17.6% 9.68μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.15% 32.3mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	23.3% 861g	40% 1474g	3700g per day for Men 19-50 years

Red Sour Cherries VS Carambola Nutrients Per 500 Kcal

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

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

• 500 calories of Red Sour Cherries have 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 Carambola.
• While 500 kcal of Raw StarFruit contain 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 Raw Red Sour Cherries.
• 500 calories of Red Sour Cherries have insufficient amounts of Vitamin E
• 500 calories of Carambola have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Red Sour Cherries as well as Raw StarFruit have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

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

Comparison of macro-nutrients per 500 calories:

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