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

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%
Carambola	12%	9%	79%

Macro Nutrients

	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Carambola	Recommended Dietary Allowance
Energy	7.8% 226kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.68% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	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	44.6% 58g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	NA	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	4.18% 1.6g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Carambola	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.02% 0.32mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.17% 0.21mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	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	3.47% 14μg	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	4.2% 3.77mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	Carambola	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	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	31.3% 2.5mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	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	2.55% 18mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	5.3% 181mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.74% 138g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have 11.7 times more Vitamin A, 2.4 times more Vitamin B2 and 2.6 times more Vitamin B6 than Carambola.
• While 7 oz of Raw StarFruit contain 2.3 times more Vitamin B3, 3.7 times more Vitamin B5, 1.7 times more Vitamin B9 and 18.1 times more Vitamin C than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• 7 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B3 and Vitamin B9
• 7 ounces of Carambola have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B6
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids as well as Raw StarFruit have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have 15.8 times more Iron and 1.9 times more Manganese than Carambola.
• While 7 oz of Raw StarFruit contain 2.1 times more Copper, 2 times more Magnesium, 1.5 times more Potassium and 1.3 times more Water than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• 7 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium
• 7 ounces of Carambola lack sufficient amounts of Iron and Manganese
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids as well as Raw StarFruit lack sufficient amounts of Calcium, Phosphorus and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids have 3.7 times more Energy and 4.3 times more Carbohydrate than Carambola.
• While 7 oz of Raw StarFruit contain 3.5 times more Fiber than Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids.
• 7 ounces of Carambola provide inadequate amounts of Energy
• Both Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids as well as Raw StarFruit provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.