Comparing Nutrients in 14 ounces Blanched Almonds VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Blanched Almonds	Canned Rambutan	Recommended Dietary Allowance
Energy	80.7% 2342kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	289% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	63.7% 83g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	NA	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	0% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	152% 85g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	33.5% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	6.1% 0.079mg	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	48.6% 194μg	7.94% 31.8μg	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	0% 0mg	21.6% 19.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Rambutan	Recommended Dietary Allowance
Calcium	94% 937mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	29% 0.26mg	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	163% 13mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	59% 1.36mg	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	273% 1909mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.48% 18g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Canned Rambutan:

• Blanched Almonds have 14.7 times more Vitamin B1, 32.3 times more Vitamin B2, 2.6 times more Vitamin B3, 17.4 times more Vitamin B5, 5.8 times more Vitamin B6 and 6.1 times more Vitamin B9 than Rambutan Canned in Syrup.
• While Rambutan Canned in Syrup contains more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Canned Rambutan:

• Blanched Almonds have 10.7 times more Calcium, 15.6 times more Copper, 9.4 times more Iron, 38.3 times more Magnesium, 5.3 times more Manganese, 53.4 times more Phosphorus, 15.7 times more Potassium, 1.7 times more Sodium and 37.1 times more Zinc than Rambutan Canned in Syrup.
• While Rambutan Canned in Syrup contains 17.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 7.2 times more Energy, 250.1 times more Fat, 11 times more Fiber and 32.9 times more Protein than Rambutan Canned in Syrup.
• Both Blanched Almonds and Rambutan Canned in Syrup have similar amounts of Carbohydrate per 14 oz.
• Both Blanched Almonds as well as Rambutan Canned in Syrup have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.