Comparing Nutrients in 14 ounces Navel Oranges VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Navel Oranges	Canned Rambutan	Recommended Dietary Allowance
Energy	6.7% 194kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	NA	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	63.7% 83g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	33.5% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel Oranges	Canned Rambutan	Recommended Dietary Allowance
Calcium	17% 171mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	6.45% 0.52mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.22% 341g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Rambutan per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges 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 Navel Oranges vs Canned Rambutan:

• 14 ounces of Navel Oranges have 5.2 times more Vitamin B1, 2.3 times more Vitamin B2, 14.5 times more Vitamin B5, 4 times more Vitamin B6, 4.3 times more Vitamin B9 and 12.1 times more Vitamin C than Canned Rambutan.
• While 14 oz of Rambutan Canned in Syrup contain 3.2 times more Vitamin B3 than Raw Navel Oranges.
• 14 ounces of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• Both Raw Navel Oranges 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 Navel Oranges vs Canned Rambutan:

• 14 ounces of Navel Oranges have 2 times more Calcium, 1.6 times more Magnesium, 2.6 times more Phosphorus and 4 times more Potassium than Canned Rambutan.
• While 14 oz of Rambutan Canned in Syrup contain 1.7 times more Copper, 2.7 times more Iron and 11.8 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Canned Rambutan contain similar levels of Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 14 ounces of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Rambutan Canned in Syrup lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 2.4 times more Fiber than Canned Rambutan.
• While 14 oz of Rambutan Canned in Syrup contain 1.7 times more Energy and 1.7 times more Carbohydrate than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Rambutan Canned in Syrup provide inadequate amounts of Protein in 14 ounces.