Comparing Nutrients in 7 ounces Carambola VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

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

Macro Nutrients

	Carambola	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.83% 0.31g	0.18% 0.03g	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	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	11% 7.9g	21% 15g	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	7.4% 5.36g	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	% 7.74g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Carambola	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	2.2% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	4.17% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	6.7% 0.087mg	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	3.97% 16μg	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	4.63% 4.17mg	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	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	15.4% 0.14mg	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	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	6.56% 0.15mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Carambola VS Cherries, sour, red, canned, water pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Carambola versus 7 oz of Cherries, sour, red, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Carambola vs Cherries, sour, red, canned, water pack, solids and liquids:

• 7 ounces of Carambola have 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.
• While 7 oz of Cherries, sour, red, canned, water pack, solids and liquids contain 12.7 times more Vitamin A, 2.6 times more Vitamin B2 and 2.6 times more Vitamin B6 than Raw StarFruit.
• 7 ounces of Carambola have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B6
• 7 ounces of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B3
• Both Raw StarFruit as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Carambola vs Cherries, sour, red, canned, water pack, solids and liquids:

• 7 ounces of Carambola have 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.
• While 7 oz of Cherries, sour, red, canned, water pack, solids and liquids contain 17.1 times more Iron and 2.1 times more Manganese than Raw StarFruit.
• Both Carambola and Cherries, sour, red, canned, water pack, solids and liquids contain similar levels of Water per seven ounces.
• 7 ounces of Carambola lack sufficient amounts of Iron and Manganese
• 7 ounces of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Magnesium
• Both Raw StarFruit as well as Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Carambola have 2.5 times more Fiber than Cherries, sour, red, canned, water pack, solids and liquids.
• While 7 oz of Cherries, sour, red, canned, water pack, solids and liquids contain 1.3 times more Carbohydrate and 1.9 times more Sugars than Raw StarFruit.
• Both Raw StarFruit as well as Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.