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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Carambola	12%	9%	79%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Carambola	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	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	9.75% 12.7g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	15% 10.8g	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	5.28% 3.83g	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	% 5.53g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Carambola	Recommended Dietary Allowance
Vitamin A	6% 54μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.57% 0.25mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	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	2.83% 11.3μg	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	3.3% 2.98mg	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	2.17% 0.33mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Carambola	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	24.3% 1.94mg	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	4.7% 0.11mg	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	2.02% 14mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.45% 127g	3.5% 130g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have 12.7 times more Vitamin A, 2.6 times more Vitamin B2 and 2.6 times more Vitamin B6 than Carambola.
• While 5 oz of Raw StarFruit contain 2.1 times more Vitamin B3, 3.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 16.4 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B3
• 5 ounces of Carambola have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B6
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw StarFruit have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids have 17.1 times more Iron and 2.1 times more Manganese than Carambola.
• While 5 oz of Raw StarFruit contain 2 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Carambola contain similar levels of Water per five ounces.
• 5 ounces of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Magnesium
• 5 ounces of Carambola lack sufficient amounts of Iron and Manganese
• Both Cherries, sour, red, canned, water pack, solids and liquids 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 Cherries, sour, red, canned, water pack, solids and liquids have 1.3 times more Carbohydrate and 1.9 times more Sugars than Carambola.
• While 5 oz of Raw StarFruit contain 2.5 times more Fiber than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw StarFruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.