Comparing Nutrients in 7 ounces Carambola VS Red Sour Cherries

Macros Ratio

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

Macro Nutrients

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.83% 0.31g	0.54% 0.091g	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	18.6% 24g	130g per day for Men 19-50 years
Sugars	11% 7.9g	23.2% 17g	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	9.6% 6.97g	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	% 8.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	5.68% 0.28mg	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	22% 20mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Red Sour Cherries	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	23% 0.21mg	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	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	9.66% 0.22mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	10% 343mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Carambola VS Red Sour Cherries per 7 oz

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

Lets compare vitamin content per 7 ounces of Carambola vs Red Sour Cherries:

• 7 ounces of Carambola have 2.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 3.4 times more Vitamin C than Red Sour Cherries.
• While 7 oz of Raw Red Sour Cherries contain 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 Raw StarFruit.
• Both Carambola and Red Sour Cherries provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Carambola have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw StarFruit as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Carambola vs Red Sour Cherries:

• 7 ounces of Carambola have 1.3 times more Copper than Red Sour Cherries.
• While 7 oz of Raw Red Sour Cherries contain 4 times more Iron, 3 times more Manganese and 1.3 times more Potassium than Raw StarFruit.
• Both Carambola and Red Sour Cherries contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Carambola lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw StarFruit as well as Raw Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Carambola have 1.8 times more Fiber than Red Sour Cherries.
• While 7 oz of Raw Red Sour Cherries contain 1.6 times more Omega 3, 1.8 times more Carbohydrate and 2.1 times more Sugars than Raw StarFruit.
• 7 ounces of Carambola provide inadequate amounts of Omega 3
• Both Raw StarFruit as well as Raw Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Carambola VS Red Sour Cherries

What are the health benefits of Carambola compared to Red Sour Cherries?

Carambola, also known as starfruit, is a good source of vitamin C, fiber, and antioxidants. It can help boost immunity, aid in digestion, and promote healthy skin. Red sour cherries, on the other hand, are rich in antioxidants and anti-inflammatory compounds that may help reduce inflammation and improve heart health. Both fruits offer unique health benefits, so including a variety of fruits in your diet is important for overall health.

Can I lose weight easier by eating more Carambola or Red Sour Cherries?

Both carambola (starfruit) and red sour cherries are low in calories and high in fiber, making them great choices for weight loss. However, red sour cherries are lower in calories and sugar compared to carambola, which may make them a slightly better option for weight loss. Remember, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet is key.

Should I eat more Carambola or more Red Sour Cherries to gain more muscles while training consistently?

Both carambola (starfruit) and red sour cherries are nutritious fruits that can be included in a muscle-building diet. However, if your goal is to gain more muscle while training consistently, red sour cherries may be a better choice due to their higher antioxidant content and potential anti-inflammatory benefits, which can aid in muscle recovery and overall performance. Remember to also focus on consuming adequate protein, healthy fats, and complex carbohydrates to support your muscle-building goals.

What is the environmental impact of producing Carambola compared to Red Sour Cherries?

Carambola, also known as starfruit, generally has a lower environmental impact compared to red sour cherries. Carambola trees require less water and land to grow, and they have a longer fruit-bearing lifespan, reducing the need for frequent replanting. Additionally, carambola trees are known to be resilient and can thrive in various soil conditions, further reducing the environmental impact of production.