Comparing Nutrients in 1 pound Golden Raisins VS Canned Rambutan

Macros Ratio

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

Macro Nutrients

	Golden Raisins	Canned Rambutan	Recommended Dietary Allowance
Energy	47% 1365kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	73% 95g	130g per day for Men 19-50 years
Sugars	411% 298g	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	217% 157g	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	% 141g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	26.6% 15g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	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	3.02% 0.036mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.63% 0.082mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	3.4% 13.6μg	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	16% 14.5mg	24.7% 22.2mg	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	3.63% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Canned Rambutan	Recommended Dietary Allowance
Calcium	29% 290mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	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	55.6% 4.45mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	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	65.4% 458mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	100% 3384mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	1.83% 67.6g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Canned Rambutan per 1 lb

Compare the macro and micronutrient content in 1 lb of Golden Raisins 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 Golden Raisins vs Canned Rambutan:

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

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

• 1 pound of Golden Raisins has 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 Canned Rambutan.
• While 1 lb of Rambutan Canned in Syrup contains 1.5 times more Manganese and 5.2 times more Water than Golden Seedless Raisins.
• 1 pound of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Golden Raisins has 3.7 times more Energy, 3.8 times more Carbohydrate, 3.7 times more Fiber and 5 times more Protein than Canned Rambutan.
• 1 pound of Canned Rambutan provide inadequate amounts of Protein