Comparing Nutrients in 100 grams Breadfruit VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Breadfruit	4%	2%	94%
Carambola	12%	9%	79%

Macro Nutrients

	Breadfruit	Carambola	Recommended Dietary Allowance
Energy	3.55% 103kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	5.18% 6.73g	130g per day for Men 19-50 years
Sugars	15% 11g	5.5% 3.98g	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	13% 4.9g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Breadfruit	Carambola	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	1.17% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.14% 0.46mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	1.3% 0.017mg	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	3.5% 14μg	3% 12μg	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	32.2% 29mg	38.2% 34.4mg	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	0.67% 0.1mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breadfruit	Carambola	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	9.33% 0.084mg	15.2% 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	6.75% 0.54mg	1% 0.08mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	1.6% 0.037mg	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	4.3% 30mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.9% 70.7g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Breadfruit vs Carambola:

• Raw Breadfruit has 7.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 5.9 times more Vitamin B6 than Raw StarFruit.
• While Raw StarFruit contains 1.5 times more Vitamin E than Raw Breadfruit.
• Both Raw Breadfruit and Raw StarFruit have similar amounts of Vitamin B5, Vitamin B9 and Vitamin C per 100 g.
• Both Raw Breadfruit as well as Raw StarFruit have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Breadfruit vs Carambola:

• Raw Breadfruit has 5.7 times more Calcium, 6.8 times more Iron, 2.5 times more Magnesium, 1.6 times more Manganese, 2.5 times more Phosphorus and 3.7 times more Potassium than Raw StarFruit.
• While Raw StarFruit contains 1.6 times more Copper and 1.3 times more Water than Raw Breadfruit.
• Both Raw Breadfruit and Raw StarFruit have similar amounts of Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Breadfruit has 3.3 times more Energy, 4 times more Carbohydrate, 2.8 times more Sugars and 1.8 times more Fiber than Raw StarFruit.
• While Raw StarFruit contains 1.5 times more Omega 3 than Raw Breadfruit.
• Both Raw Breadfruit and Raw StarFruit have similar amounts of Protein per 100 g.
• Both Raw Breadfruit as well as Raw StarFruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.