Comparing Nutrients in 14 ounces Rhubarb Frozen Cooked with Sugar VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Rhubarb Frozen Cooked with Sugar	1%	0%	99%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Rhubarb Frozen Cooked with Sugar	Canned Rambutan	Recommended Dietary Allowance
Energy	16% 460kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	63.7% 83g	130g per day for Men 19-50 years
Sugars	157% 114g	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	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	21% 7.94g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Rhubarb Frozen Cooked with Sugar	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	33.5% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	4.96% 20μg	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	14.6% 13mg	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	5.03% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69.8% 83.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rhubarb Frozen Cooked with Sugar	Canned Rambutan	Recommended Dietary Allowance
Calcium	57.5% 575mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	10.4% 0.83mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	4.54% 31.8mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	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	7.27% 269g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Rhubarb Frozen Cooked with Sugar VS Canned Rambutan per 14 oz

Compare the macro and micronutrient content in 14 oz of Rhubarb Frozen Cooked with Sugar 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 Rhubarb Frozen Cooked with Sugar vs Canned Rambutan:

• 14 oz of Rambutan Canned in Syrup contain 6.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.5 times more Vitamin C than Rhubarb Frozen Cooked with Sugar.
• 14 ounces of Rhubarb Frozen Cooked with Sugar have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Rhubarb Frozen Cooked with Sugar as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Rhubarb Frozen Cooked with Sugar vs Canned Rambutan:

• 14 ounces of Rhubarb Frozen Cooked with Sugar have 6.6 times more Calcium, 1.7 times more Magnesium and 2.3 times more Potassium than Canned Rambutan.
• While 14 oz of Rambutan Canned in Syrup contain 2.4 times more Copper, 1.7 times more Iron and 4.7 times more Manganese than Rhubarb Frozen Cooked with Sugar.
• 14 ounces of Canned Rambutan lack sufficient amounts of Magnesium and Potassium
• Both Rhubarb Frozen Cooked with Sugar as well as Rambutan Canned in Syrup lack sufficient amounts of Phosphorus and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rhubarb Frozen Cooked with Sugar have 1.4 times more Energy, 1.5 times more Carbohydrate and 2.2 times more Fiber than Canned Rambutan.
• Both Rhubarb Frozen Cooked with Sugar as well as Rambutan Canned in Syrup provide inadequate amounts of Protein in 14 ounces.