Comparing Nutrients in 100 grams Cherimoya VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Carambola	12%	9%	79%

Macro Nutrients

	Cherimoya	Carambola	Recommended Dietary Allowance
Energy	2.6% 75kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	9.94% 0.16g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	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	13.6% 17.7g	5.18% 6.73g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	8.66% 6.3g	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	% 5.93g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	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	8.4% 0.1mg	1.17% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.64mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	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	5.75% 23μg	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	14% 12.6mg	38.2% 34.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	1% 0.15mg	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

	Cherimoya	Carambola	Recommended Dietary Allowance
Calcium	1% 10mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	7.67% 0.069mg	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	3.38% 0.27mg	1% 0.08mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	4.04% 0.093mg	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	3.7% 26mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	8.44% 287mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.45% 0.16mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.15% 79.4g	2.47% 91g	3700g per day for Men 19-50 years

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

• Raw Cherimoya has 7.2 times more Vitamin B1, 8.2 times more Vitamin B2, 1.8 times more Vitamin B3, 15.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.8 times more Vitamin E than Raw StarFruit.
• While Raw StarFruit contains 2.7 times more Vitamin C than Raw Cherimoya.
• Both Raw Cherimoya and Raw StarFruit have similar amounts of Vitamin B5 per 100 g.
• Both Raw Cherimoya as well as Raw StarFruit have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cherimoya vs Carambola:

• Raw Cherimoya has 3.3 times more Calcium, 3.4 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium and 1.3 times more Zinc than Raw StarFruit.
• While Raw StarFruit contains 2 times more Copper than Raw Cherimoya.
• Both Raw Cherimoya and Raw StarFruit have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Cherimoya has 2.4 times more Energy, 5.9 times more Omega 3, 2.6 times more Carbohydrate, 3.2 times more Sugars and 1.5 times more Protein than Raw StarFruit.
• Both Raw Cherimoya and Raw StarFruit have similar amounts of Fiber per 100 g.
• Both Raw Cherimoya as well as Raw StarFruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.