Comparing Nutrients in 5 ounces Red Sour Cherries VS Carambola

Macros Ratio

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

Macro Nutrients

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Energy	2.44% 71kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	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	13.3% 17.3g	7.34% 9.54g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	6.86% 4.98g	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	% 5.93g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.53% 1.4g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	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	15.7% 14mg	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	0.66% 0.099mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Carambola	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	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	5.67% 0.45mg	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	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	3.04% 21.3mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	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	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Carambola per 5 oz

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

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

• 5 ounces of Red Sour Cherries have 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 Carambola.
• While 5 oz of Raw StarFruit contain 2.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 3.4 times more Vitamin C than Raw Red Sour Cherries.
• Both Red Sour Cherries and Carambola 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 Red Sour Cherries as well as Raw StarFruit have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Red Sour Cherries have 4 times more Iron, 3 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Potassium than Carambola.
• While 5 oz of Raw StarFruit contain 1.3 times more Copper than Raw Red Sour Cherries.
• Both Red Sour Cherries and Carambola contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Carambola lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Red Sour Cherries as well as Raw StarFruit lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Red Sour Cherries have 1.6 times more Omega 3, 1.8 times more Carbohydrate and 2.1 times more Sugars than Carambola.
• While 5 oz of Raw StarFruit contain 1.8 times more Fiber than Raw Red Sour Cherries.
• 5 ounces of Carambola provide inadequate amounts of Omega 3
• Both Raw Red Sour Cherries as well as Raw StarFruit provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.