Comparing Nutrients in 1 pound Canned Rambutan VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Cassava	3%	2%	95%

Macro Nutrients

	Canned Rambutan	Cassava	Recommended Dietary Allowance
Energy	13% 372kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	133% 173g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	10.7% 4.1g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.082mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	30.7% 0.4mg	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	9.07% 36.3μg	30.6% 122μg	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	24.7% 22.2mg	104% 93mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Cassava	Recommended Dietary Allowance
Calcium	9.98% 100mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	50.4% 0.45mg	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	20% 1.6mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	75.7% 1.74mg	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	5.83% 41mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	36% 1229mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.57% 354g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Rambutan VS Cassava per 1 lb

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

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

• 1 pound of Canned Rambutan has 1.6 times more Vitamin B3 than Cassava.
• While 1 lb of Raw Cassava contains 6.7 times more Vitamin B1, 2.2 times more Vitamin B2, 5.9 times more Vitamin B5, 4.4 times more Vitamin B6, 3.4 times more Vitamin B9 and 4.2 times more Vitamin C than Rambutan Canned in Syrup.
• 1 pound of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• Both Rambutan Canned in Syrup as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Rambutan vs Cassava:

• 1 pound of Canned Rambutan has 1.4 times more Calcium, 1.3 times more Iron and 1.3 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 1.5 times more Copper, 3 times more Magnesium, 3 times more Phosphorus, 6.5 times more Potassium and 4.3 times more Zinc than Rambutan Canned in Syrup.
• Both Canned Rambutan and Cassava contain similar levels of Manganese per one pound.
• 1 pound of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• 1 pound of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Cassava contains 2 times more Energy, 1.8 times more Carbohydrate, 2 times more Fiber and 2.1 times more Protein than Rambutan Canned in Syrup.
• 1 pound of Canned Rambutan provide inadequate amounts of Protein