Nutrients in 300 calories of Carambola

Raw StarFruit (Averrhoa carambola).

Weight per 300 Calories

Carambola

968g

Raw StarFruit has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

79%

300 kcal ▼

Macro Nutrients

Carambola

Energy300 kcal

10.3%

Raw StarFruit has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.2 g

3.3%

Raw StarFruit has 3.1935483870968 g of Fat per 300 calories, which is 3.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.57%

Raw StarFruit has 0.18387096774194 g of Saturated Fat per 300 calories, which is 0.57% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.26 g

16.3%

Raw StarFruit has 0.26129032258065 g of Omega 3 per 300 calories, which is 16.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.5 g

8.94%

Raw StarFruit has 1.5193548387097 g of Omega 6 per 300 calories, which is 8.94% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw StarFruit has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate65 g

50%

Raw StarFruit has 65.129032258065 g of Carbohydrate per 300 calories, which is 50% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars38.5 g

53%

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

Raw StarFruit has 38.516129032258 g of Sugars per 300 calories, which is 53% 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

Fiber27 g

71.3%

Raw StarFruit has 27.096774193548 g of Fiber per 300 calories, which is 71.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Raw StarFruit has 10.064516129032 g of Protein per 300 calories, which is 18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Carambola

Vitamin A29 μg

3.23%

RAE, retinol activity equivalents

Raw StarFruit has 29.032258064516 μg of Vitamin A per 300 calories, which is 3.23% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.14 mg

11.3%

Thiamine

Raw StarFruit has 0.13548387096774 mg of Vitamin B1 per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

12%

Riboflavin

Raw StarFruit has 0.15483870967742 mg of Vitamin B2 per 300 calories, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.55 mg

22%

Niacin, nicotinic acid, niacinamide

Raw StarFruit has 3.5516129032258 mg of Vitamin B3 per 300 calories, which is 22% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.8 mg

75.7%

Pantothenic acid

Raw StarFruit has 3.7838709677419 mg of Vitamin B5 per 300 calories, which is 75.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg

12.7%

Pyridoxine

Raw StarFruit has 0.16451612903226 mg of Vitamin B6 per 300 calories, which is 12.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9116 μg

29%

Folates and Folic Acid

Raw StarFruit has 116.12903225806 μg of Vitamin B9 per 300 calories, which is 29% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C333 mg

370%

Ascorbic acid

Raw StarFruit has 332.90322580645 mg of Vitamin C per 300 calories, which is 370% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.45 mg

9.68%

Tocopherols and Tocotrienols

Raw StarFruit has 1.4516129032258 mg of Vitamin E per 300 calories, which is 9.68% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Carambola

Calcium29 mg

2.9%

Raw StarFruit has 29.032258064516 mg of Calcium per 300 calories, which is 2.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.33 mg

147%

Raw StarFruit has 1.3258064516129 mg of Copper per 300 calories, which is 147% 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

Iron0.77 mg

9.68%

Raw StarFruit has 0.7741935483871 mg of Iron per 300 calories, which is 9.68% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium97 mg

23%

Raw StarFruit has 96.774193548387 mg of Magnesium per 300 calories, which is 23% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.36 mg

15.6%

Raw StarFruit has 0.35806451612903 mg of Manganese per 300 calories, which is 15.6% 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

Phosphorus116 mg

16.6%

Raw StarFruit has 116.12903225806 mg of Phosphorus per 300 calories, which is 16.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1287 mg

38%

Raw StarFruit has 1287.0967741935 mg of Potassium per 300 calories, which is 38% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.8 μg

10.6%

Raw StarFruit has 5.8064516129032 μg of Selenium per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium19.4 mg

1.3%

Raw StarFruit has 19.354838709677 mg of Sodium per 300 calories, which is 1.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.16 mg

10.6%

Raw StarFruit has 1.1612903225806 mg of Zinc per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water884 g

24%

Raw StarFruit has 884.32258064516 g of Water per 300 calories, which is 24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw StarFruit:

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

Minerals in 300 calories of Raw StarFruit:

300 calories of Carambola has outstanding amounts of Copper.
It is an excellent source of Magnesium and Potassium.
It also has a good amount of Iron, Manganese, Phosphorus, Selenium and Zinc.
This fruit has some Calcium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Raw StarFruit:

300 calories of Carambola is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Omega 3, Omega 6 and Protein.
It also has some 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 300 calories of Carambola

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw StarFruit with: