Comparing Nutrients in 1 kilogram Canned Rambutan VS Golden Raisins

Macros Ratio

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

Macro Nutrients

	Canned Rambutan	Golden Raisins	Recommended Dietary Allowance
Energy	28.3% 820kcal	104% 3010kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	616% 800g	130g per day for Men 19-50 years
Sugars	NA	906% 657g	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	479% 347g	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	% 310g	g per day for Men 19-50 years
Sucrose	NA	% 0g	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	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Golden Raisins	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	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.5% 13.5mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	NA	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	7.5% 30μg	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	35.6% 32mg	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	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Golden Raisins	Recommended Dietary Allowance
Calcium	22% 220mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	253% 2.28mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	98% 2.26mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	219% 7460mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	21% 780g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Rambutan VS Golden Raisins per 1 kg

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

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

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

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

• 1 kilogram of Canned Rambutan has 1.5 times more Manganese and 5.2 times more Water than Golden Raisins.
• While 1 kg of Golden Seedless Raisins contains 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 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 Golden Seedless Raisins contains 3.7 times more Energy, 3.8 times more Carbohydrate, 3.7 times more Fiber and 5 times more Protein than Rambutan Canned in Syrup.
• 1 kilogram of Canned Rambutan provide inadequate amounts of Protein