Comparing Nutrients in 14 ounces Canned Rambutan VS Raspberries, canned, red, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Canned Rambutan	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	11.2% 325kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	NA	1.05% 0.18g	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	71.3% 93g	130g per day for Men 19-50 years
Sugars	NA	110% 79.6g	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	9.4% 3.57g	34.5% 13g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.37mg	11% 1.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	13% 0.17mg	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	11% 43.7μg	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	38.4% 34.5mg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Raspberries, canned, red, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	25% 0.23mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	40.2% 0.92mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.37% 310g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Rambutan vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• Rambutan Canned in Syrup has 3.1 times more Vitamin B3 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While Raspberries, canned, red, heavy syrup pack, solids and liquids contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 13.6 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.8 times more Vitamin C than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Canned Rambutan vs Raspberries, canned, red, heavy syrup pack, solids and liquids:

• Rambutan Canned in Syrup has 2 times more Calcium and 1.5 times more Manganese than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• While Raspberries, canned, red, heavy syrup pack, solids and liquids contain 1.7 times more Magnesium, 2.2 times more Potassium and 2 times more Zinc than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Raspberries, canned, red, heavy syrup pack, solids and liquids have similar amounts of Copper, Iron, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raspberries, canned, red, heavy syrup pack, solids and liquids contain 3.7 times more Fiber and 1.3 times more Protein than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Raspberries, canned, red, heavy syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Rambutan Canned in Syrup as well as Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.