Comparing Nutrients in 5 ounces Sweetened Frozen Blueberries VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Blueberries	2%	1%	97%
Carambola	12%	9%	79%

Macro Nutrients

	Sweetened Frozen Blueberries	Carambola	Recommended Dietary Allowance
Energy	4.15% 120kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	24% 31g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	38.6% 28g	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	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	8.2% 3.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1% 0.57g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Blueberries	Carambola	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	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	5.67% 0.074mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.24% 0.36mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.43% 0.084mg	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	2.5% 9.92μg	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	1.57% 1.4mg	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	4.9% 0.74mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Blueberries	Carambola	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	6.9% 0.55mg	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	0.67% 2.83mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	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	1.4% 9.92mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	2.5% 85mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	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	0.77% 0.085mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Blueberries VS Carambola per 5 oz

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

Lets compare vitamin content per 5 ounces of Sweetened Frozen Blueberries vs Carambola:

• 5 ounces of Sweetened Frozen Blueberries have 3.3 times more Vitamin B2, 3.5 times more Vitamin B6, 3.5 times more Vitamin E and more Vitamin K than Carambola.
• While 5 oz of Raw StarFruit contain 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B9 and 34.4 times more Vitamin C than Sweetened Frozen Blueberries.
• 5 ounces of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• 5 ounces of Carambola have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin E and Vitamin K
• Both Sweetened Frozen Blueberries 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 Sweetened Frozen Blueberries vs Carambola:

• 5 ounces of Sweetened Frozen Blueberries have 4.9 times more Iron and 7.1 times more Manganese than Carambola.
• While 5 oz of Raw StarFruit contain 3.5 times more Copper, 5 times more Magnesium and 2.2 times more Potassium than Sweetened Frozen Blueberries.
• Both Sweetened Frozen Blueberries and Carambola contain similar levels of Water per five ounces.
• 5 ounces of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium and Potassium
• 5 ounces of Carambola lack sufficient amounts of Iron and Manganese
• Both Sweetened Frozen Blueberries as well as Raw StarFruit lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Frozen Blueberries have 2.7 times more Energy, 3.3 times more Carbohydrate and 5 times more Sugars than Carambola.
• While 5 oz of Raw StarFruit contain 1.3 times more Fiber than Sweetened Frozen Blueberries.
• 5 ounces of Carambola provide inadequate amounts of Energy
• Both Sweetened Frozen Blueberries as well as Raw StarFruit provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.