Comparing Nutrients in 1 pound Canned Rambutan VS Dark Raisins

Macros Ratio

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

Macro Nutrients

	Canned Rambutan	Dark Raisins	Recommended Dietary Allowance
Energy	13% 372kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	NA	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	277% 360g	130g per day for Men 19-50 years
Sugars	NA	408% 296g	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	217% 157g	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	% 138g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Dark Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.082mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	60.7% 0.79mg	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	5.67% 22.7μg	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	11.6% 10.4mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Dark Raisins	Recommended Dietary Allowance
Calcium	9.98% 100mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	137% 1.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	26.5% 1061μg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	55.4% 1.27mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	99% 3375mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Rambutan VS Dark Raisins per 1 lb

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

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

• 1 pound of Canned Rambutan has 1.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 2.1 times more Vitamin C than Dark Raisins.
• While 1 lb of Dark Seedless Raisins contains 8.2 times more Vitamin B1, 5.7 times more Vitamin B2 and 8.7 times more Vitamin B6 than Rambutan Canned in Syrup.
• 1 pound of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• 1 pound of Dark Raisins have insufficient amounts of Vitamin B9
• Both Rambutan Canned in Syrup as well as Dark Seedless Raisins have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Canned Rambutan has 1.2 times more Manganese and 5 times more Water than Dark Raisins.
• While 1 lb of Dark Seedless Raisins contains 2.8 times more Calcium, 4.1 times more Copper, 5.1 times more Iron, 5.1 times more Magnesium, 10.9 times more Phosphorus, 17.7 times more Potassium and 4.5 times more Zinc than Rambutan Canned in Syrup.
• 1 pound of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dark Seedless Raisins contains 3.6 times more Energy, 3.8 times more Carbohydrate, 5 times more Fiber and 5.1 times more Protein than Rambutan Canned in Syrup.
• 1 pound of Canned Rambutan provide inadequate amounts of Protein