Comparing Nutrients in 7 ounces Blueberries VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Carambola	12%	9%	79%

Macro Nutrients

	Blueberries	Carambola	Recommended Dietary Allowance
Energy	3.9% 113kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.83% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	27.3% 19.8g	11% 7.9g	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	13.6% 9.86g	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	% 9.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.62% 1.47g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Carambola	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2% 0.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	5.95% 24μg	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	21.4% 19.2mg	76% 68.3mg	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	7.54% 1.13mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Carambola	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	30.2% 0.27mg	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	6.95% 0.56mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	3.2% 0.073mg	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	3.4% 24mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries VS Carambola per 7 oz

Compare the macro and micronutrient content in 7 oz of Blueberries versus 7 oz of Carambola to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blueberries vs Carambola:

• 7 ounces of Blueberries have 2.6 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B6, 3.8 times more Vitamin E and more Vitamin K than Carambola.
• While 7 oz of Raw StarFruit contain 3.2 times more Vitamin B5, 2 times more Vitamin B9 and 3.5 times more Vitamin C than Raw Blueberries.
• Both Blueberries and Carambola provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Blueberries have insufficient amounts of Vitamin B9
• 7 ounces of Carambola have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K
• Both Raw Blueberries as well as Raw StarFruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blueberries vs Carambola:

• 7 ounces of Blueberries have 3.5 times more Iron and 9.1 times more Manganese than Carambola.
• While 7 oz of Raw StarFruit contain 2.4 times more Copper, 1.7 times more Magnesium and 1.7 times more Potassium than Raw Blueberries.
• Both Blueberries and Carambola contain similar levels of Water per seven ounces.
• 7 ounces of Blueberries lack sufficient amounts of Magnesium
• 7 ounces of Carambola lack sufficient amounts of Iron and Manganese
• Both Raw Blueberries as well as Raw StarFruit lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blueberries have 2.1 times more Omega 3, 2.2 times more Carbohydrate and 2.5 times more Sugars than Carambola.
• Both Blueberries and Carambola offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Carambola provide inadequate amounts of Omega 3
• Both Raw Blueberries as well as Raw StarFruit provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Blueberries VS Carambola

What are the health benefits of Blueberries compared to Carambola?

Blueberries are rich in antioxidants, fiber, and vitamin C, which can help improve heart health, boost brain function, and support digestion. Carambola, also known as starfruit, is high in vitamin C and fiber, but it also contains oxalic acid, which can be harmful to individuals with kidney issues. Overall, both fruits offer health benefits, but blueberries may be a safer and more versatile option for most people.

Can I lose weight easier by eating more Blueberries or Carambola?

Both blueberries and carambola (starfruit) are low in calories and high in fiber, making them great choices for weight loss. However, blueberries are slightly lower in calories and higher in fiber compared to carambola. Therefore, incorporating more blueberries into your diet may help you lose weight easier. Remember, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall balanced and healthy eating habits.

Should I eat more Blueberries or more Carambola to gain more muscles while training consistently?

Both blueberries and carambola (starfruit) are nutritious fruits that can support muscle growth when consumed as part of a balanced diet. Blueberries are rich in antioxidants and vitamin C, which can help reduce inflammation and support recovery after workouts. Carambola is high in vitamin C and fiber, which can aid in digestion and overall health. To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, and plant-based proteins. Incorporating both blueberries and carambola into your diet can provide a range of vitamins, minerals, and antioxidants that support muscle growth and overall health. Remember to also prioritize protein sources such as legumes, tofu, tempeh, nuts, and seeds to support muscle repair and growth.

What is the environmental impact of producing Blueberries compared to Carambola?

Blueberries have a lower environmental impact compared to Carambola (starfruit) as they require less water, land, and resources to grow. Blueberries are typically grown in temperate regions and have a smaller carbon footprint compared to tropical fruits like Carambola, which may require more resources for cultivation and transportation. Choosing locally grown and seasonal fruits can further reduce the environmental impact of your food choices.