Comparing Nutrients in 5 ounces Carambola VS Frozen Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Frozen Red Sour Cherries	7%	8%	85%

Macro Nutrients

	Carambola	Frozen Red Sour Cherries	Recommended Dietary Allowance
Energy	1.5% 44kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.56% 0.095g	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	12% 15.6g	130g per day for Men 19-50 years
Sugars	7.8% 5.64g	17.6% 12.8g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	2.33% 1.3g	56g per day for Men 19-50 years

Vitamins

	Carambola	Frozen Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	6.93% 62.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.05% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	7.3% 0.095mg	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	1.77% 7.1μg	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	2.68% 2.4mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Frozen Red Sour Cherries	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	14% 0.13mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.052mg	3.5% 0.081mg	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	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Carambola VS Frozen Red Sour Cherries per 5 oz

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

Lets compare vitamin content per 5 ounces of Carambola vs Frozen Red Sour Cherries:

• 5 ounces of Carambola have 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B9 and 20.2 times more Vitamin C than Frozen Red Sour Cherries.
• While 5 oz of Frozen Red Sour Cherries contain 14.7 times more Vitamin A, 3.1 times more Vitamin B1, 2.1 times more Vitamin B2 and 3.9 times more Vitamin B6 than Raw StarFruit.
• 5 ounces of Carambola have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6
• 5 ounces of Frozen Red Sour Cherries have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw StarFruit as well as Frozen Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Carambola vs Frozen Red Sour Cherries:

• 5 ounces of Carambola have 1.5 times more Copper than Frozen Red Sour Cherries.
• While 5 oz of Frozen Red Sour Cherries contain 6.6 times more Iron, 1.5 times more Manganese and 1.3 times more Phosphorus than Raw StarFruit.
• Both Carambola and Frozen Red Sour Cherries contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Carambola lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw StarFruit as well as Frozen Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Carambola have 1.8 times more Fiber than Frozen Red Sour Cherries.
• While 5 oz of Frozen Red Sour Cherries contain 2.4 times more Omega 3, 1.6 times more Carbohydrate and 2.3 times more Sugars than Raw StarFruit.
• 5 ounces of Carambola provide inadequate amounts of Omega 3
• Both Raw StarFruit as well as Frozen Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.