Comparing Nutrients in 100 grams Carambola VS Frozen Boysenberries

Macros Ratio

	Protein	Fat	Carbs
Carambola	12%	9%	79%
Frozen Boysenberries	8%	4%	88%

Macro Nutrients

	Carambola	Frozen Boysenberries	Recommended Dietary Allowance
Energy	1.07% 31kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.58% 0.098g	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	9.38% 12g	130g per day for Men 19-50 years
Sugars	5.5% 3.98g	9.5% 6.9g	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	7.37% 2.8g	14% 5.3g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Carambola	Frozen Boysenberries	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.17% 0.014mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	4.3% 0.056mg	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	15.8% 63μg	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	3.44% 3.1mg	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	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carambola	Frozen Boysenberries	Recommended Dietary Allowance
Calcium	0.3% 3mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	8.9% 0.08mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	1.6% 0.037mg	23.8% 0.55mg	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	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	4.1% 139mg	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	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Carambola VS Frozen Boysenberries per 100 g

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

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

• 100 grams of Carambola have 1.6 times more Vitamin B5 and 11.1 times more Vitamin C than Frozen Boysenberries.
• While 100 g of Frozen Boysenberries contain 3.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B6, 5.3 times more Vitamin B9, 5.8 times more Vitamin E and more Vitamin K than Raw StarFruit.
• 100 grams of Carambola have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E and Vitamin K
• Both Raw StarFruit as well as Frozen Boysenberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Carambola vs Frozen Boysenberries:

• 100 grams of Carambola have 1.7 times more Copper than Frozen Boysenberries.
• While 100 g of Frozen Boysenberries contain 9 times more Calcium, 10.6 times more Iron, 1.6 times more Magnesium, 14.8 times more Manganese, 2.3 times more Phosphorus and 1.8 times more Zinc than Raw StarFruit.
• Both Carambola and Frozen Boysenberries contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Carambola lack sufficient amounts of Calcium, Iron, Manganese, Phosphorus and Zinc
• Both Raw StarFruit as well as Frozen Boysenberries lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Boysenberries contain 1.9 times more Omega 3, 1.8 times more Carbohydrate, 1.7 times more Sugars and 1.9 times more Fiber than Raw StarFruit.
• 100 grams of Carambola provide inadequate amounts of Omega 3
• Both Raw StarFruit as well as Frozen Boysenberries provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.