Comparing Nutrients in 14 ounces Canned Rambutan VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Rambutan	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	11.2% 325kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	NA	52% 16.7g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 83g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	0% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	110% 41.7g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.37mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	36% 0.47mg	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	7.94% 31.8μg	26.8% 107μg	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	21.6% 19.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	421% 3.8mg	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	17.4% 1.4mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	425% 9.76mg	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	5.1% 35.7mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	111% 12mg	11mg per day for Men 19-50 years
Water	8.37% 310g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Rambutan VS Oil Roasted Almonds per 14 oz

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

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

• 14 ounces of Canned Rambutan have more Vitamin C than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 7.1 times more Vitamin B1, 35.5 times more Vitamin B2, 2.7 times more Vitamin B3, 12.7 times more Vitamin B5, 5.9 times more Vitamin B6 and 3.4 times more Vitamin B9 than Rambutan Canned in Syrup.
• 14 ounces of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Rambutan Canned in Syrup as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Rambutan vs Oil Roasted Almonds:

• 14 ounces of Canned Rambutan have 27.9 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 13.2 times more Calcium, 14.5 times more Copper, 10.5 times more Iron, 39.1 times more Magnesium, 7.2 times more Manganese, 51.8 times more Phosphorus, 16.6 times more Potassium and 38.4 times more Zinc than Rambutan Canned in Syrup.
• 14 ounces of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Almonds contain 7.4 times more Energy, 262.7 times more Fat, 11.7 times more Fiber and 32.7 times more Protein than Rambutan Canned in Syrup.
• Both Canned Rambutan and Oil Roasted Almonds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Rambutan provide inadequate amounts of Protein