Comparing Nutrients in 5 ounces Blackberries VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Carambola	12%	9%	79%

Macro Nutrients

	Blackberries	Carambola	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	9.54% 6.9g	7.8% 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	4.7% 3.4g	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	% 3.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	19.8% 7.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.5% 1.97g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Carambola	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.72% 0.92mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	1.85% 0.024mg	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	8.86% 35.4μg	4.25% 17μg	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	33% 29.8mg	54% 48.8mg	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	11% 1.66mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.4% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Carambola	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	21.6% 0.19mg	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	11% 0.88mg	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	2.3% 0.052mg	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	4.45% 31mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	6.75% 230mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries VS Carambola per 5 oz

Compare the macro and micronutrient content in 5 oz of Blackberries versus 5 oz of Carambola to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blackberries vs Carambola:

• 5 ounces of Blackberries have 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B6, 2.1 times more Vitamin B9, 7.8 times more Vitamin E and more Vitamin K than Carambola.
• While 5 oz of Raw StarFruit contain 1.4 times more Vitamin B5 and 1.6 times more Vitamin C than Raw Blackberries.
• 5 ounces of Carambola have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin E and Vitamin K
• Both Raw Blackberries as well as Raw StarFruit have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blackberries vs Carambola:

• 5 ounces of Blackberries have 9.7 times more Calcium, 1.2 times more Copper, 7.8 times more Iron, 2 times more Magnesium, 17.5 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium and 4.4 times more Zinc than Carambola.
• Both Blackberries and Carambola contain similar levels of Water per five ounces.
• 5 ounces of Carambola lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc
• Both Raw Blackberries as well as Raw StarFruit lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blackberries have 3.5 times more Omega 3, 1.4 times more Carbohydrate, 1.2 times more Sugars, 1.9 times more Fiber and 1.3 times more Protein than Carambola.
• 5 ounces of Carambola provide inadequate amounts of Omega 3 and Protein
• Both Raw Blackberries as well as Raw StarFruit provide inadequate amounts of Energy and Omega 6 in five ounces.