Comparing Nutrients in 14 ounces Roasted Almonds VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Roasted Almonds	Canned Rambutan	Recommended Dietary Allowance
Energy	82% 2373kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	63.7% 83g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	149% 83g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	33.5% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Canned Rambutan	Recommended Dietary Allowance
Calcium	106% 1064mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	8.37% 310g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 5.9 times more Vitamin B1, 54.4 times more Vitamin B2, 2.7 times more Vitamin B3, 17.8 times more Vitamin B5, 6.8 times more Vitamin B6 and 6.9 times more Vitamin B9 than Rambutan Canned in Syrup.
• While Rambutan Canned in Syrup contains more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Canned Rambutan:

• Dry Roasted Almonds have 12.2 times more Calcium, 16.7 times more Copper, 10.7 times more Iron, 39.9 times more Magnesium, 6.5 times more Manganese, 52.3 times more Phosphorus, 17 times more Potassium and 41.4 times more Zinc than Rambutan Canned in Syrup.
• While Rambutan Canned in Syrup contains 32.4 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 7.3 times more Energy, 250.2 times more Fat, 12.1 times more Fiber and 32.2 times more Protein than Rambutan Canned in Syrup.
• Both Dry Roasted Almonds and Rambutan Canned in Syrup have similar amounts of Carbohydrate per 14 oz.
• Both Dry Roasted Almonds as well as Rambutan Canned in Syrup have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.