Comparing Nutrients in 1 kilogram Seeded Raisins VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Seeded Raisins	Canned Rambutan	Recommended Dietary Allowance
Energy	102% 2960kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	NA	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	604% 785g	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	179% 68g	23.7% 9g	38g per day for Men 19-50 years
Protein	45% 25g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Seeded 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	93% 1.12mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	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	60% 54mg	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	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

	Seeded Raisins	Canned Rambutan	Recommended Dietary Allowance
Calcium	28% 280mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	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	324% 26mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	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	107% 750mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	243% 8250mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	4.48% 166g	21% 780g	3700g per day for Men 19-50 years

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

• Seeded Raisins have 8.6 times more Vitamin B1, 8.3 times more Vitamin B2 and 9.4 times more Vitamin B6 than Rambutan Canned in Syrup.
• While Rambutan Canned in Syrup contains 2.7 times more Vitamin B9 than Seeded Raisins.
• Both Seeded Raisins and Rambutan Canned in Syrup have similar amounts of Vitamin B3 and Vitamin C per 1 kg.
• Both Seeded Raisins as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B12 in 1 kg.

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

• Seeded Raisins have 1.3 times more Calcium, 4.6 times more Copper, 7.4 times more Iron, 4.3 times more Magnesium, 8.3 times more Phosphorus, 19.6 times more Potassium, 2.5 times more Sodium and 2.3 times more Zinc than Rambutan Canned in Syrup.
• While Rambutan Canned in Syrup contains 1.3 times more Manganese and 4.7 times more Water than Seeded Raisins.

Comparison of macro-nutrients per 1 kilogram:

• Seeded Raisins have 3.6 times more Energy, 3.8 times more Carbohydrate, 7.6 times more Fiber and 3.9 times more Protein than Rambutan Canned in Syrup.
• Both Seeded Raisins as well as Rambutan Canned in Syrup have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.