Comparing Nutrients in 1 kilogram Quinces VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Quinces	3%	1%	96%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Quinces	Canned Rambutan	Recommended Dietary Allowance
Energy	19.7% 570kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	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	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	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	50% 19g	23.7% 9g	38g per day for Men 19-50 years
Protein	7.14% 4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Quinces	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	15.4% 0.2mg	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	7.5% 30μg	20% 80μg	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	167% 150mg	54.4% 49mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Quinces	Canned Rambutan	Recommended Dietary Allowance
Calcium	11% 110mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	73.3% 0.66mg	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	87.5% 7mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	NA	149% 3.43mg	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	24.3% 170mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	58% 1970mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	22.6% 838g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Quinces VS Canned Rambutan per 1 kg

Compare the macro and micronutrient content in 1 kg of Quinces versus 1 kg of Canned Rambutan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Quinces vs Canned Rambutan:

• 1 kilogram of Quinces has 1.4 times more Vitamin B2, 2 times more Vitamin B6 and 3.1 times more Vitamin C than Canned Rambutan.
• While 1 kg of Rambutan Canned in Syrup contains 6.8 times more Vitamin B3 and 2.7 times more Vitamin B9 than Raw Quinces.
• 1 kilogram of Quinces have insufficient amounts of Vitamin B3 and Vitamin B9
• 1 kilogram of Canned Rambutan have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Raw Quinces as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Quinces vs Canned Rambutan:

• 1 kilogram of Quinces has 2 times more Copper, 2 times more Iron, 1.9 times more Phosphorus and 4.7 times more Potassium than Canned Rambutan.
• While 1 kg of Rambutan Canned in Syrup contains 2 times more Calcium than Raw Quinces.
• Both Quinces and Canned Rambutan contain similar levels of Water per one kilogram.
• 1 kilogram of Quinces lack sufficient amounts of Calcium
• 1 kilogram of Canned Rambutan lack sufficient amounts of Phosphorus and Potassium
• Both Raw Quinces as well as Rambutan Canned in Syrup lack sufficient amounts of Magnesium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Quinces has 2.1 times more Fiber than Canned Rambutan.
• While 1 kg of Rambutan Canned in Syrup contains 1.4 times more Energy and 1.4 times more Carbohydrate than Raw Quinces.
• 1 kilogram of Quinces provide inadequate amounts of Energy
• Both Raw Quinces as well as Rambutan Canned in Syrup provide inadequate amounts of Protein in one kilogram.