Comparing Nutrients in 1 kilogram Dark Raisins VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Dark Raisins	Canned Rambutan	Recommended Dietary Allowance
Energy	103% 2990kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	NA	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	161% 209g	130g per day for Men 19-50 years
Sugars	899% 652g	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	479% 347g	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	% 305g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	118% 45g	23.7% 9g	38g per day for Men 19-50 years
Protein	59% 33g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	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	12.5% 50μg	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	25.6% 23mg	54.4% 49mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Canned Rambutan	Recommended Dietary Allowance
Calcium	62% 620mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	73.3% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	58.5% 2339μg	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	224% 18mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	140% 980mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	4.18% 155g	21% 780g	3700g per day for Men 19-50 years

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

• Dark Seedless Raisins have 8.2 times more Vitamin B1, 5.7 times more Vitamin B2 and 8.7 times more Vitamin B6 than Rambutan Canned in Syrup.
• While Rambutan Canned in Syrup contains 1.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 2.1 times more Vitamin C than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Dark Raisins vs Canned Rambutan:

• Dark Seedless Raisins have 2.8 times more Calcium, 4.1 times more Copper, 5.1 times more Iron, 5.1 times more Magnesium, 10.9 times more Phosphorus, 17.7 times more Potassium, 2.4 times more Sodium and 4.5 times more Zinc than Rambutan Canned in Syrup.
• While Rambutan Canned in Syrup contains 5 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Rambutan Canned in Syrup have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dark Seedless Raisins have 3.6 times more Energy, 3.8 times more Carbohydrate, 5 times more Fiber and 5.1 times more Protein than Rambutan Canned in Syrup.
• Both Dark Seedless Raisins as well as Rambutan Canned in Syrup have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.