Comparing Nutrients in 1 kilogram Canned Rambutan VS Seeded Raisins

Macros Ratio

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

Macro Nutrients

	Canned Rambutan	Seeded Raisins	Recommended Dietary Allowance
Energy	28.3% 820kcal	102% 2960kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	NA	5.56% 1.78g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	604% 785g	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	23.7% 9g	179% 68g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Seeded 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	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.5% 13.5mg	69.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	145% 1.88mg	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	60% 54mg	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	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

	Canned Rambutan	Seeded Raisins	Recommended Dietary Allowance
Calcium	22% 220mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	336% 3.02mg	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	324% 26mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	116% 2.67mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	243% 8250mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	21% 780g	4.48% 166g	3700g per day for Men 19-50 years

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

• Rambutan Canned in Syrup has 1.2 times more Vitamin B3 and 2.7 times more Vitamin B9 than Seeded Raisins.
• While Seeded Raisins contain 8.6 times more Vitamin B1, 8.3 times more Vitamin B2 and 9.4 times more Vitamin B6 than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Seeded Raisins have similar amounts of Vitamin C per 1 kg.
• Both Rambutan Canned in Syrup as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B12 in 1 kg.

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

• Rambutan Canned in Syrup has 1.3 times more Manganese and 4.7 times more Water than Seeded Raisins.
• While Seeded Raisins contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Seeded Raisins contain 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 Rambutan Canned in Syrup as well as Seeded Raisins have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.