Comparing Nutrients in 1 pound Canned Rambutan VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Raspberries	8%	10%	82%

Macro Nutrients

	Canned Rambutan	Raspberries	Recommended Dietary Allowance
Energy	13% 372kcal	8.13% 236kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	NA	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	6.64% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	41.7% 54g	130g per day for Men 19-50 years
Sugars	NA	27.7% 20g	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	14.7% 10.7g	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	% 8.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.082mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	52% 15.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	24% 95μg	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	132% 119mg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Raspberries	Recommended Dietary Allowance
Calcium	9.98% 100mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	45.4% 0.41mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	132% 3.04mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.57% 354g	10.5% 389g	3700g per day for Men 19-50 years

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

• Rambutan Canned in Syrup has 2.3 times more Vitamin B3 than Raw Raspberries.
• While Raw Raspberries contain 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 18.3 times more Vitamin B5, 2.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 5.3 times more Vitamin C than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup as well as Raw Raspberries have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Canned Rambutan vs Raspberries:

• Raw Raspberries contain 1.4 times more Copper, 2 times more Iron, 3.1 times more Magnesium, 2 times more Manganese, 3.2 times more Phosphorus, 3.6 times more Potassium and 5.3 times more Zinc than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Raw Raspberries have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rambutan Canned in Syrup has 1.6 times more Energy and 1.7 times more Carbohydrate than Raw Raspberries.
• While Raw Raspberries contain 7.2 times more Fiber and 1.8 times more Protein than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.