Comparing Nutrients in 5 ounces Carambola VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Carambola	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.5% 44kcal	5.57% 162kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.12% 0.02g	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	32% 41.4g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Carambola	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	1.44% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	4.8% 0.062mg	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	2.5% 9.92μg	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	3% 2.7mg	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	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	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	10.2% 0.092mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.052mg	4.3% 0.099mg	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	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	3.8% 129mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Carambola VS Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Carambola versus 5 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Carambola vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 5 ounces of Carambola have 2.3 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B9 and 18.1 times more Vitamin C than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 5 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contain 11.7 times more Vitamin A, 2.4 times more Vitamin B2 and 2.6 times more Vitamin B6 than Raw StarFruit.
• 5 ounces of Carambola have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B6
• 5 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw StarFruit as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Carambola vs Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids:

• 5 ounces of Carambola have 2.1 times more Copper, 2 times more Magnesium, 1.5 times more Potassium and 1.3 times more Water than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 5 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contain 15.8 times more Iron and 1.9 times more Manganese than Raw StarFruit.
• 5 ounces of Carambola lack sufficient amounts of Iron and Manganese
• 5 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium
• Both Raw StarFruit as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Carambola have 3.5 times more Fiber than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• While 5 oz of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids contain 3.7 times more Energy and 4.3 times more Carbohydrate than Raw StarFruit.
• 5 ounces of Carambola provide inadequate amounts of Energy
• Both Raw StarFruit as well as Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.