Comparing Nutrients in 14 ounces Canned Rambutan VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Raspberries	8%	10%	82%

Macro Nutrients

	Canned Rambutan	Raspberries	Recommended Dietary Allowance
Energy	11.2% 325kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	NA	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	NA	5.8% 0.99g	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	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	NA	24% 17.5g	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	13% 9.33g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	68% 25.8g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Raspberries	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	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.37mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	45.4% 13.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	21% 83.3μg	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	116% 104mg	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	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Raspberries	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	39.7% 0.36mg	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	116% 2.66mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	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	15% 1.67mg	11mg per day for Men 19-50 years
Water	8.37% 310g	9.2% 340g	3700g per day for Men 19-50 years

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

• Rambutan Canned in Syrup has 2.3 times more Vitamin B3 than Raw Raspberries.
• While Raw Raspberries contain 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 18.3 times more Vitamin B5, 2.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 5.3 times more Vitamin C than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup as well as Raw Raspberries have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Canned Rambutan vs Raspberries:

• Raw Raspberries contain 1.4 times more Copper, 2 times more Iron, 3.1 times more Magnesium, 2 times more Manganese, 3.2 times more Phosphorus, 3.6 times more Potassium and 5.3 times more Zinc than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Raw Raspberries have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rambutan Canned in Syrup has 1.6 times more Energy and 1.7 times more Carbohydrate than Raw Raspberries.
• While Raw Raspberries contain 7.2 times more Fiber and 1.8 times more Protein than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.