Comparing Nutrients in 1 kilogram Canned Rambutan VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Canned Rambutan	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	28.3% 820kcal	200% 5800kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	492% 478g	97g per day for Men 19-50 years
Saturated Fat	NA	265% 84.8g	32g per day for Men 19-50 years
Omega 3	NA	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	NA	499% 84.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	230% 299g	130g per day for Men 19-50 years
Sugars	NA	69% 50g	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	1.1% 0.8g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 48.4g	g per day for Men 19-50 years
Fiber	23.7% 9g	87% 33g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	301% 168g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Oil Roasted Cashews	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	303% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.5% 13.5mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	248% 3.23mg	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	62.5% 250μg	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	3.33% 3mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	22% 220mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	2270% 20.4mg	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	756% 60.5mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	650% 2730mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	725% 16.7mg	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	759% 5310mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	NA	369% 203μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	486% 53.5mg	11mg per day for Men 19-50 years
Water	21% 780g	0.94% 34.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Rambutan VS Oil Roasted Cashews per 1 kg

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

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

• 1 kilogram of Canned Rambutan has 16.3 times more Vitamin C than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 27.9 times more Vitamin B1, 9.9 times more Vitamin B2, 1.3 times more Vitamin B3, 48.9 times more Vitamin B5, 16.2 times more Vitamin B6 and 3.1 times more Vitamin B9 than Rambutan Canned in Syrup.
• 1 kilogram of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• 1 kilogram of Oil Roasted Cashews have insufficient amounts of Vitamin C
• Both Rambutan Canned in Syrup as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Canned Rambutan has 22.4 times more Water than Oil Roasted Cashews.
• While 1 kg of Oil Roasted Cashew Nuts contains 2 times more Calcium, 31 times more Copper, 17.3 times more Iron, 39 times more Magnesium, 4.9 times more Manganese, 59 times more Phosphorus, 15 times more Potassium and 66.9 times more Zinc than Rambutan Canned in Syrup.
• 1 kilogram of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Cashew Nuts contains 7.1 times more Energy, 227.5 times more Fat, 1.4 times more Carbohydrate, 3.7 times more Fiber and 25.9 times more Protein than Rambutan Canned in Syrup.
• 1 kilogram of Canned Rambutan provide inadequate amounts of Protein