Comparing Nutrients in 5 ounces Carambola VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Carissa	3%	17%	80%

Macro Nutrients

	Carambola	Carissa	Recommended Dietary Allowance
Energy	1.5% 44kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	NA	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.34% 9.54g	15% 19.3g	130g per day for Men 19-50 years
Sugars	7.8% 5.64g	NA	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	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Carambola	Carissa	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	NA	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	4.25% 17μg	NA	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	54% 48.8mg	60% 54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Carissa	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	33% 0.3mg	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	1.4% 0.11mg	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.052mg	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	2.43% 17mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	NA	11mg per day for Men 19-50 years
Water	3.5% 130g	3.22% 119g	3700g per day for Men 19-50 years

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

• Raw StarFruit has 1.8 times more Vitamin B3 than Raw Carissa.
• While Raw Carissa contains 2.9 times more Vitamin B1 and 3.8 times more Vitamin B2 than Raw StarFruit.
• Both Raw StarFruit and Raw Carissa have similar amounts of Vitamin C per 5 oz.
• Both Raw StarFruit as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Carambola vs Carissa:

• Raw StarFruit has 1.7 times more Phosphorus than Raw Carissa.
• While Raw Carissa contains 3.7 times more Calcium, 1.5 times more Copper, 16.4 times more Iron, 1.6 times more Magnesium and 2 times more Potassium than Raw StarFruit.
• Both Raw StarFruit and Raw Carissa have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw StarFruit has 2.1 times more Protein than Raw Carissa.
• While Raw Carissa contains 2 times more Energy, 3.9 times more Fat and 2 times more Carbohydrate than Raw StarFruit.
• Both Raw StarFruit as well as Raw Carissa have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.