Comparing Nutrients in 14 ounces Canned Rambutan VS Navel Oranges

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Canned Rambutan	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.37mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	17% 0.15mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Rambutan VS Navel Oranges per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Rambutan vs Navel Oranges:

• 14 ounces of Canned Rambutan have 3.2 times more Vitamin B3 than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 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 Rambutan Canned in Syrup.
• 14 ounces of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• Both Rambutan Canned in Syrup as well as Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Rambutan vs Navel Oranges:

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

Comparison of macro-nutrients per 14 ounces:

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