Comparing Nutrients in 1 pound Raspberries VS Canned Rambutan

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Raspberries	Canned Rambutan	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	39% 3.13mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	18.8% 132mg	5.83% 41mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.5% 389g	9.57% 354g	3700g per day for Men 19-50 years

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

• Raw Raspberries have 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.
• While Rambutan Canned in Syrup contains 2.3 times more Vitamin B3 than Raw Raspberries.
• Both Raw Raspberries as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Raspberries vs Canned Rambutan:

• Raw Raspberries have 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 Raw Raspberries and Rambutan Canned in Syrup have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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