Comparing Nutrients in 7 ounces Frozen Boysenberries VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Carambola	12%	9%	79%

Macro Nutrients

	Frozen Boysenberries	Carambola	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	18.6% 24g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	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	27.7% 10.5g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	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	8.76% 0.11mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	2.6% 0.034mg	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	31.3% 125μg	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	6.84% 6.15mg	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	11.5% 1.73mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Carambola	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	21% 1.7mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	7.65% 53.6mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	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	3.97% 0.44mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Boysenberries vs Carambola:

• Frozen Boysenberries have 3.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B6, 5.3 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw StarFruit.
• While Raw StarFruit contains 1.6 times more Vitamin B5 and 11.1 times more Vitamin C than Frozen Boysenberries.
• Both Frozen Boysenberries as well as Raw StarFruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Boysenberries vs Carambola:

• Frozen Boysenberries have 9 times more Calcium, 10.6 times more Iron, 1.6 times more Magnesium, 14.8 times more Manganese, 2.3 times more Phosphorus and 1.8 times more Zinc than Raw StarFruit.
• While Raw StarFruit contains 1.7 times more Copper and 3 times more Selenium than Frozen Boysenberries.
• Both Frozen Boysenberries and Raw StarFruit have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Boysenberries have 1.6 times more Energy, 1.9 times more Omega 3, 1.8 times more Carbohydrate, 1.7 times more Sugars and 1.9 times more Fiber than Raw StarFruit.
• Both Frozen Boysenberries and Raw StarFruit have similar amounts of Protein per 7 oz.
• Both Frozen Boysenberries as well as Raw StarFruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.