Comparing Nutrients in 100 grams Carambola VS Sweetened Frozen Blueberries

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Sweetened Frozen Blueberries	2%	1%	97%

Macro Nutrients

	Carambola	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Energy	1.07% 31kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.18% 6.73g	17% 22g	130g per day for Men 19-50 years
Sugars	5.5% 3.98g	27% 19.7g	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	7.37% 2.8g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Carambola	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.17% 0.014mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	1.6% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	2.5% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	4.54% 0.059mg	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% 12μg	1.75% 7μg	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	38.2% 34.4mg	1.1% 1mg	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	1% 0.15mg	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Sweetened Frozen Blueberries	Recommended Dietary Allowance
Calcium	0.3% 3mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	4.33% 0.039mg	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	1% 0.08mg	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	1.6% 0.037mg	11.4% 0.26mg	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	1.7% 12mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.1% 77.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Carambola VS Sweetened Frozen Blueberries per 100 g

Compare the macro and micronutrient content in 100 g of Carambola versus 100 g of Sweetened Frozen Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Carambola vs Sweetened Frozen Blueberries:

• 100 grams of Carambola have 1.5 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B9 and 34.4 times more Vitamin C than Sweetened Frozen Blueberries.
• While 100 g of Sweetened Frozen Blueberries contain 3.3 times more Vitamin B2, 3.5 times more Vitamin B6, 3.5 times more Vitamin E and more Vitamin K than Raw StarFruit.
• 100 grams of Carambola have insufficient amounts of Vitamin B2, Vitamin B6, Vitamin E and Vitamin K
• 100 grams of Sweetened Frozen Blueberries have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw StarFruit as well as Sweetened Frozen Blueberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Carambola vs Sweetened Frozen Blueberries:

• 100 grams of Carambola have 3.5 times more Copper, 5 times more Magnesium and 2.2 times more Potassium than Sweetened Frozen Blueberries.
• While 100 g of Sweetened Frozen Blueberries contain 4.9 times more Iron and 7.1 times more Manganese than Raw StarFruit.
• Both Carambola and Sweetened Frozen Blueberries contain similar levels of Water per 100 grams.
• 100 grams of Carambola lack sufficient amounts of Iron and Manganese
• 100 grams of Sweetened Frozen Blueberries lack sufficient amounts of Magnesium and Potassium
• Both Raw StarFruit as well as Sweetened Frozen Blueberries lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Carambola have 1.3 times more Fiber than Sweetened Frozen Blueberries.
• While 100 g of Sweetened Frozen Blueberries contain 2.7 times more Energy, 3.3 times more Carbohydrate and 5 times more Sugars than Raw StarFruit.
• 100 grams of Carambola provide inadequate amounts of Energy
• Both Raw StarFruit as well as Sweetened Frozen Blueberries provide inadequate amounts of Omega 3, Omega 6 and Protein in 100 grams.