Comparing Nutrients in 7 ounces Carambola VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Carambola	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.83% 0.31g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	11% 7.9g	4.02% 2.9g	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	14.6% 5.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Carambola	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	26.7% 0.35mg	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	5.95% 24μg	46.6% 187μg	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	76% 68.3mg	151% 136mg	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% 0.3mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	7.94% 0.071mg	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	2% 0.16mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Carambola VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Carambola have 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 19 times more Vitamin A, 5.1 times more Vitamin B1, 7.1 times more Vitamin B2, 1.3 times more Vitamin B3, 10.3 times more Vitamin B6, 7.8 times more Vitamin B9, 2 times more Vitamin C, 9 times more Vitamin E and more Vitamin K than Raw StarFruit.
• 7 ounces of Carambola have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K
• Both Raw StarFruit as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Carambola vs Frozen Broccoli Spears:

• 7 ounces of Carambola have 3.8 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 13.7 times more Calcium, 9 times more Iron, 1.6 times more Magnesium, 6.9 times more Manganese, 4.9 times more Phosphorus, 1.9 times more Potassium, 3.2 times more Selenium and 2.8 times more Zinc than Raw StarFruit.
• Both Carambola and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Carambola lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Carambola have 1.3 times more Carbohydrate and 2.7 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.6 times more Omega 3 and 2.9 times more Protein than Raw StarFruit.
• Both Carambola and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Carambola provide inadequate amounts of Omega 3 and Protein
• Both Raw StarFruit as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Carambola VS Frozen Broccoli Spears

What are the health benefits of Carambola compared to Frozen Broccoli Spears?

Carambola, also known as starfruit, is a tropical fruit rich in vitamin C, fiber, and antioxidants. It can support immune function, digestion, and overall health. On the other hand, frozen broccoli spears are a good source of vitamins K and C, fiber, and antioxidants. They can help support bone health, reduce inflammation, and aid in digestion. Both carambola and frozen broccoli spears offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health and well-being.

Can I lose weight easier by eating more Carambola or Frozen Broccoli Spears?

Frozen broccoli spears would be a better choice for weight loss as they are lower in calories and higher in fiber compared to carambola (starfruit). Broccoli is also a nutrient-dense vegetable that can help you feel full and satisfied while providing essential vitamins and minerals.

Should I eat more Carambola or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Frozen broccoli spears are a good source of plant-based protein, but carambola (starfruit) is not a significant source of protein. Therefore, it would be more beneficial to consume more frozen broccoli spears to support muscle growth and recovery. Additionally, incorporating a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, and seeds into your diet can help you meet your protein needs for muscle building.

What is the environmental impact of producing Carambola compared to Frozen Broccoli Spears?

Carambola (starfruit) has a lower environmental impact compared to frozen broccoli spears. Carambola requires less water, land, and energy to produce, making it a more sustainable option. Additionally, carambola trees can help improve soil quality and biodiversity in agricultural systems.