Comparing Nutrients in 100 grams Cherries, sour, red, canned, water pack, solids and liquids VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%
Carambola	12%	9%	79%

Macro Nutrients

	Cherries, sour, red, canned, water pack, solids and liquids	Carambola	Recommended Dietary Allowance
Energy	1.24% 36kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.088% 0.015g	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	6.88% 8.94g	5.18% 6.73g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	3.72% 2.7g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	2.9% 1.1g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Cherries, sour, red, canned, water pack, solids and liquids	Carambola	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	1.17% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	2% 8μg	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	2.33% 2.1mg	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	1.53% 0.23mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sour, red, canned, water pack, solids and liquids	Carambola	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	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	17% 1.37mg	1% 0.08mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	3.3% 0.076mg	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	1.43% 10mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	0.64% 0.07mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, sour, red, canned, water pack, solids and liquids VS Carambola per 100 g

Compare the macro and micronutrient content in 100 g of Cherries, sour, red, canned, water pack, solids and liquids versus 100 g of Carambola to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cherries, sour, red, canned, water pack, solids and liquids vs Carambola:

• 100 grams of Cherries, sour, red, canned, water pack, solids and liquids have 12.7 times more Vitamin A, 2.6 times more Vitamin B2 and 2.6 times more Vitamin B6 than Carambola.
• While 100 g of Raw StarFruit contain 2.1 times more Vitamin B3, 3.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 16.4 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• 100 grams of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B3
• 100 grams of Carambola have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B6
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw StarFruit have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cherries, sour, red, canned, water pack, solids and liquids vs Carambola:

• 100 grams of Cherries, sour, red, canned, water pack, solids and liquids have 17.1 times more Iron and 2.1 times more Manganese than Carambola.
• While 100 g of Raw StarFruit contain 2 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids and Carambola contain similar levels of Water per 100 grams.
• 100 grams of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Magnesium
• 100 grams of Carambola lack sufficient amounts of Iron and Manganese
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw StarFruit lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cherries, sour, red, canned, water pack, solids and liquids have 1.3 times more Carbohydrate and 1.9 times more Sugars than Carambola.
• While 100 g of Raw StarFruit contain 2.5 times more Fiber than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Cherries, sour, red, canned, water pack, solids and liquids as well as Raw StarFruit provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.