Comparing Nutrients in 14 ounces Roasted Cashews VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Roasted Cashews	Canned Rambutan	Recommended Dietary Allowance
Energy	78.6% 2278kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	190% 184g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	114% 36.3g	NA	32g per day for Men 19-50 years
Omega 3	40% 0.64g	NA	1.6g per day for Men 19-50 years
Omega 6	179% 30.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	63.7% 83g	130g per day for Men 19-50 years
Sugars	27.4% 20g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	109% 60.8g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	66% 0.79mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.56mg	33.5% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.84mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	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	68.5% 274μg	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	24.3% 3.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Canned Rambutan	Recommended Dietary Allowance
Calcium	18% 179mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	979% 8.8mg	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	298% 24mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	246% 1032mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	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	278% 1945mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	66% 2242mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	NA	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Canned Rambutan per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Cashews versus 14 oz of Canned Rambutan to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Cashews have 15.4 times more Vitamin B1, 9.1 times more Vitamin B2, 67.8 times more Vitamin B5, 12.8 times more Vitamin B6 and 8.6 times more Vitamin B9 than Canned Rambutan.
• While 14 oz of Rambutan Canned in Syrup contain more Vitamin C than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Canned Rambutan provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• 14 ounces of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• Both Dry Roasted Cashew Nuts as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Roasted Cashews vs Canned Rambutan:

• 14 ounces of Roasted Cashews have 2 times more Calcium, 33.6 times more Copper, 17.1 times more Iron, 37.1 times more Magnesium, 2.4 times more Manganese, 54.4 times more Phosphorus, 13.5 times more Potassium and 70 times more Zinc than Canned Rambutan.
• While 14 oz of Rambutan Canned in Syrup contain 45.9 times more Water than Dry Roasted Cashew Nuts.
• 14 ounces of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Cashews have 7 times more Energy, 220.7 times more Fat, 1.6 times more Carbohydrate, 3.3 times more Fiber and 23.6 times more Protein than Canned Rambutan.
• 14 ounces of Canned Rambutan provide inadequate amounts of Protein