Nutrients in 14 ounces of Carambola

Raw StarFruit (Averrhoa carambola).

Macros Ratio

Protein Fat Carbs

12%

79%

14 oz ▼

Macro Nutrients

Carambola

Energy123 kcal

4.24%

Raw StarFruit has 123.03683 kcal of Energy per 14 ounces, which is 4.24% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.3 g

1.35%

Raw StarFruit has 1.3097469 g of Fat per 14 ounces, which is 1.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.075 g

0.24%

Raw StarFruit has 0.07540967 g of Saturated Fat per 14 ounces, which is 0.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.7%

Raw StarFruit has 0.10716111 g of Omega 3 per 14 ounces, which is 6.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.62 g

3.67%

Raw StarFruit has 0.62312201 g of Omega 6 per 14 ounces, which is 3.67% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw StarFruit has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate26.7 g

20.5%

Raw StarFruit has 26.7108989 g of Carbohydrate per 14 ounces, which is 20.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars15.8 g

21.8%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw StarFruit has 15.7963414 g of Sugars per 14 ounces, which is 21.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber11 g

29.2%

Raw StarFruit has 11.113004 g of Fiber per 14 ounces, which is 29.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.13 g

7.37%

Raw StarFruit has 4.1276872 g of Protein per 14 ounces, which is 7.37% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Carambola

Vitamin A12 μg

1.32%

RAE, retinol activity equivalents

Raw StarFruit has 11.90679 μg of Vitamin A per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.056 mg

4.63%

Thiamine

Raw StarFruit has 0.05556502 mg of Vitamin B1 per 14 ounces, which is 4.63% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.064 mg

4.9%

Riboflavin

Raw StarFruit has 0.06350288 mg of Vitamin B2 per 14 ounces, which is 4.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.46 mg

9.1%

Niacin, nicotinic acid, niacinamide

Raw StarFruit has 1.45659731 mg of Vitamin B3 per 14 ounces, which is 9.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.55 mg

31%

Pantothenic acid

Raw StarFruit has 1.55185163 mg of Vitamin B5 per 14 ounces, which is 31% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.067 mg

5.2%

Pyridoxine

Raw StarFruit has 0.06747181 mg of Vitamin B6 per 14 ounces, which is 5.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B947.6 μg

12%

Folates and Folic Acid

Raw StarFruit has 47.62716 μg of Vitamin B9 per 14 ounces, which is 12% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw StarFruit has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C137 mg

152%

Ascorbic acid

Raw StarFruit has 136.531192 mg of Vitamin C per 14 ounces, which is 152% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw StarFruit has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.6 mg

3.97%

Tocopherols and Tocotrienols

Raw StarFruit has 0.5953395 mg of Vitamin E per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0 μg

Phytomenadione or phylloquinone

Raw StarFruit has 0 μg of Vitamin K per 14 ounces, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Carambola

Calcium12 mg

1.2%

Raw StarFruit has 11.90679 mg of Calcium per 14 ounces, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.54 mg

60.4%

Raw StarFruit has 0.54374341 mg of Copper per 14 ounces, which is 60.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.32 mg

3.97%

Raw StarFruit has 0.3175144 mg of Iron per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium39.7 mg

9.45%

Raw StarFruit has 39.6893 mg of Magnesium per 14 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.15 mg

6.4%

Raw StarFruit has 0.14685041 mg of Manganese per 14 ounces, which is 6.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus47.6 mg

6.8%

Raw StarFruit has 47.62716 mg of Phosphorus per 14 ounces, which is 6.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium528 mg

15.5%

Raw StarFruit has 527.86769 mg of Potassium per 14 ounces, which is 15.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.33%

Raw StarFruit has 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Raw StarFruit has 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.48 mg

4.33%

Raw StarFruit has 0.4762716 mg of Zinc per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water363 g

9.8%

Raw StarFruit has 362.6808234 g of Water per 14 ounces, which is 9.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw StarFruit:

14 ounces of Carambola has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B5.
It also has a good amount of Vitamin B3 and Vitamin B9.
This fruit has some Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin E.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12, Vitamin D and Vitamin K.

Minerals in 14 ounces of Raw StarFruit:

14 ounces of Carambola is an excellent source of Copper.
It has a good amount of Magnesium and Potassium.
It also has some Iron, Manganese, Phosphorus, Selenium and Zinc.
While 14 ounces of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 14 ounces of Raw StarFruit:

14 ounces of Carambola is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
It also has some Omega 3 and Omega 6.
While 14 ounces of product has trace amounts of Fat, it has no Saturated Fat.

Compare Raw StarFruit with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Carambola

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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