Comparing Nutrients in 14 ounces Golden Raisins VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Golden Raisins	Canned Rambutan	Recommended Dietary Allowance
Energy	41% 1195kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 318g	63.7% 83g	130g per day for Men 19-50 years
Sugars	360% 261g	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	190% 138g	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	% 123g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	23.2% 13g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	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	2.65% 0.032mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	33.5% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	2.98% 12μg	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	14% 12.7mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Canned Rambutan	Recommended Dietary Allowance
Calcium	25.4% 254mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	101% 0.9mg	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	48.6% 3.9mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	57.3% 401mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	87% 2961mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.6% 59g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Canned Rambutan per 14 oz

Compare the macro and micronutrient content in 14 oz of Golden Raisins 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 Golden Raisins vs Canned Rambutan:

• 14 ounces of Golden Raisins have 8.7 times more Vitamin B2 and 16.2 times more Vitamin B6 than Canned Rambutan.
• While 14 oz of Rambutan Canned in Syrup contain 2.7 times more Vitamin B9 and 1.5 times more Vitamin C than Golden Seedless Raisins.
• Both Golden Raisins and Canned Rambutan provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Golden Raisins have insufficient amounts of Vitamin B9
• 14 ounces of Canned Rambutan have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Golden Seedless Raisins as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Golden Raisins vs Canned Rambutan:

• 14 ounces of Golden Raisins have 2.9 times more Calcium, 3.5 times more Copper, 2.8 times more Iron, 5 times more Magnesium, 11.2 times more Phosphorus, 17.8 times more Potassium and 4.6 times more Zinc than Canned Rambutan.
• While 14 oz of Rambutan Canned in Syrup contain 1.5 times more Manganese and 5.2 times more Water than Golden Seedless Raisins.
• 14 ounces of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Golden Raisins have 3.7 times more Energy, 3.8 times more Carbohydrate, 3.7 times more Fiber and 5 times more Protein than Canned Rambutan.
• 14 ounces of Canned Rambutan provide inadequate amounts of Protein