Comparing Nutrients in 1 kilogram Canned Rambutan VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Rambutan	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	28.3% 820kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	NA	132% 42g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	23.7% 9g	276% 105g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.5% 13.5mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	91% 1.18mg	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	20% 80μg	67.5% 270μg	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	54.4% 49mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	22% 220mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	1061% 9.55mg	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	43.8% 3.5mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	1070% 24.6mg	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	13% 90mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	21% 780g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Rambutan vs Oil Roasted Almonds:

• Rambutan Canned in Syrup has more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7.1 times more Vitamin B1, 35.5 times more Vitamin B2, 2.7 times more Vitamin B3, 12.7 times more Vitamin B5, 5.9 times more Vitamin B6 and 3.4 times more Vitamin B9 than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup as well as Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Canned Rambutan vs Oil Roasted Almonds:

• Rambutan Canned in Syrup has 27.9 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 13.2 times more Calcium, 14.5 times more Copper, 10.5 times more Iron, 39.1 times more Magnesium, 7.2 times more Manganese, 51.8 times more Phosphorus, 16.6 times more Potassium and 38.4 times more Zinc than Rambutan Canned in Syrup.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds contain 7.4 times more Energy, 262.7 times more Fat, 11.7 times more Fiber and 32.7 times more Protein than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Oil Roasted Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Rambutan Canned in Syrup as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.