Comparing Nutrients in 5 ounces Carambola VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Energy	1.5% 44kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.38% 0.065g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	7.8% 5.64g	16.6% 12g	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	6.86% 4.98g	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	% 5.93g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	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	2.53% 1.4g	56g per day for Men 19-50 years

Vitamins

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.05% 0.2mg	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	2.83% 11.3μg	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	15.7% 14mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	16.4% 0.15mg	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	5.67% 0.45mg	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	6.9% 0.16mg	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	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	7.2% 245mg	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	0.28% 4.25mg	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	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Carambola VS Red Sour Cherries per 5 oz

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

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

• 5 ounces of Carambola have 2.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 3.4 times more Vitamin C than Red Sour Cherries.
• While 5 oz of Raw Red Sour Cherries contain 21.3 times more Vitamin A, 2.1 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.6 times more Vitamin B6 than Raw StarFruit.
• Both Carambola and Red Sour Cherries provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Carambola have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw StarFruit as well as Raw 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 Red Sour Cherries:

• 5 ounces of Carambola have 1.3 times more Copper than Red Sour Cherries.
• While 5 oz of Raw Red Sour Cherries contain 4 times more Iron, 3 times more Manganese and 1.3 times more Potassium than Raw StarFruit.
• Both Carambola and Red Sour Cherries contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Carambola lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw StarFruit as well as Raw 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 Red Sour Cherries.
• While 5 oz of Raw Red Sour Cherries contain 1.6 times more Omega 3, 1.8 times more Carbohydrate and 2.1 times more Sugars than Raw StarFruit.
• 5 ounces of Carambola provide inadequate amounts of Omega 3
• Both Raw StarFruit as well as Raw Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.