Comparing Nutrients in 1 kilogram Sweetened Red Frozen Raspberries VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Canned Rambutan	Recommended Dietary Allowance
Energy	35.5% 1030kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	161% 209g	130g per day for Men 19-50 years
Sugars	300% 218g	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	116% 44g	23.7% 9g	38g per day for Men 19-50 years
Protein	12.5% 7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	65% 260μg	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	183% 165mg	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	48% 7.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54% 65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Canned Rambutan	Recommended Dietary Allowance
Calcium	15% 150mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	81.3% 6.5mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	283% 6.5mg	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	24.3% 170mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	33.5% 1140mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	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	19.7% 728g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Red Frozen Raspberries VS Canned Rambutan per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sweetened Red Frozen Raspberries vs Canned Rambutan:

• 1 kilogram of Sweetened Red Frozen Raspberries has 2 times more Vitamin B2, 8.3 times more Vitamin B5, 1.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 3.4 times more Vitamin C than Canned Rambutan.
• While 1 kg of Rambutan Canned in Syrup contains 5.9 times more Vitamin B3 than Sweetened Red Frozen Raspberries.
• 1 kilogram of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B3
• 1 kilogram of Canned Rambutan have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Sweetened Red Frozen Raspberries as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Red Frozen Raspberries vs Canned Rambutan:

• 1 kilogram of Sweetened Red Frozen Raspberries has 1.6 times more Copper, 1.9 times more Iron, 1.9 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus and 2.7 times more Potassium than Canned Rambutan.
• While 1 kg of Rambutan Canned in Syrup contains 1.5 times more Calcium than Sweetened Red Frozen Raspberries.
• 1 kilogram of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium
• 1 kilogram of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Sweetened Red Frozen Raspberries as well as Rambutan Canned in Syrup lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Red Frozen Raspberries has 1.3 times more Energy, 1.3 times more Carbohydrate and 4.9 times more Fiber than Canned Rambutan.
• Both Sweetened Red Frozen Raspberries as well as Rambutan Canned in Syrup provide inadequate amounts of Protein in one kilogram.