Comparing Nutrients in 1 pound Dried Beechnuts VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Dried Beechnuts	Canned Rambutan	Recommended Dietary Allowance
Energy	90% 2613kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	NA	32g per day for Men 19-50 years
Omega 3	482% 7.7g	NA	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	73% 95g	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	NA	10.7% 4.1g	38g per day for Men 19-50 years
Protein	50.2% 28g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	1.63% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	6.98% 0.091mg	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	128% 513μg	9.07% 36.3μg	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	78% 70.3mg	24.7% 22.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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

	Dried Beechnuts	Canned Rambutan	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	33.3% 0.3mg	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	139% 11mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	67.6% 1.56mg	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	0% 0mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.81% 30g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Canned Rambutan per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Canned Rambutan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Canned Rambutan:

• 1 pound of Dried Beechnuts has 23.4 times more Vitamin B1, 16.9 times more Vitamin B2, 51.4 times more Vitamin B5, 34.2 times more Vitamin B6, 14.1 times more Vitamin B9 and 3.2 times more Vitamin C than Canned Rambutan.
• While 1 lb of Rambutan Canned in Syrup contains 1.5 times more Vitamin B3 than Dried Beechnuts.
• 1 pound of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• Both Dried Beechnuts as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Canned Rambutan:

• 1 pound of Dried Beechnuts has 10.2 times more Copper, 7 times more Iron, 3.9 times more Manganese, 24.2 times more Potassium, 3.5 times more Sodium and 4.5 times more Zinc than Canned Rambutan.
• While 1 lb of Rambutan Canned in Syrup contains 22 times more Calcium and 11.8 times more Water than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium
• 1 pound of Canned Rambutan lack sufficient amounts of Potassium and Zinc
• Both Dried Beechnuts as well as Rambutan Canned in Syrup lack sufficient amounts of Magnesium and Phosphorus in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 7 times more Energy, 238.1 times more Fat, 1.6 times more Carbohydrate and 9.5 times more Protein than Canned Rambutan.
• 1 pound of Canned Rambutan provide inadequate amounts of Protein