Comparing Nutrients in 1 kilogram Golden Raisins VS Canned Rambutan

Macros Ratio

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

Macro Nutrients

	Golden Raisins	Canned Rambutan	Recommended Dietary Allowance
Energy	104% 3010kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 800g	161% 209g	130g per day for Men 19-50 years
Sugars	906% 657g	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	% 310g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87% 33g	23.7% 9g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Golden 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	6.67% 0.08mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.4% 11.4mg	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	248% 3.23mg	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	35.6% 32mg	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

	Golden Raisins	Canned Rambutan	Recommended Dietary Allowance
Calcium	64% 640mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	253% 2.28mg	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	123% 9.8mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	144% 1010mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	219% 7460mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	4.03% 149g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Canned Rambutan per 1 kg

Compare the macro and micronutrient content in 1 kg of Golden Raisins 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 Golden Raisins vs Canned Rambutan:

• 1 kilogram of Golden Raisins has 8.7 times more Vitamin B2 and 16.2 times more Vitamin B6 than Canned Rambutan.
• While 1 kg of Rambutan Canned in Syrup contains 2.7 times more Vitamin B9 and 1.5 times more Vitamin C than Golden Seedless Raisins.
• Both Golden Raisins and Canned Rambutan provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Golden Raisins have insufficient amounts of Vitamin B9
• 1 kilogram of Canned Rambutan have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Golden Seedless Raisins as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in one kilogram.

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

• 1 kilogram of Golden Raisins has 2.9 times more Calcium, 3.5 times more Copper, 2.8 times more Iron, 5 times more Magnesium, 11.2 times more Phosphorus, 17.8 times more Potassium and 4.6 times more Zinc than Canned Rambutan.
• While 1 kg of Rambutan Canned in Syrup contains 1.5 times more Manganese and 5.2 times more Water than Golden Seedless Raisins.
• 1 kilogram of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Golden Raisins has 3.7 times more Energy, 3.8 times more Carbohydrate, 3.7 times more Fiber and 5 times more Protein than Canned Rambutan.
• 1 kilogram of Canned Rambutan provide inadequate amounts of Protein