Comparing Nutrients in 300 calories Canned Rambutan VS Frozen Carrots

Weight per 300 calories

• Canned Rambutan: 366g
• Frozen Carrots: 833g

Canned Rambutan has 2.3 times more energy per 100g than Frozen Carrots. It has average energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 300 calories - Canned Rambutan or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Rambutan	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	NA	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.4g	50.6% 66g	130g per day for Men 19-50 years
Sugars	NA	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	8.66% 3.3g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.96% 0.048mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.08mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.066mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.63% 0.073mg	61% 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	7.3% 29.3μg	21% 83.3μg	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	20% 18mg	23% 21mg	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	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Frozen Carrots	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	68.5% 0.62mg	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	16% 1.3mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	6.1% 25.6mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.25mg	62% 1.43mg	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	4.7% 33mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	4.5% 154mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.2mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	2.66% 0.29mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	7.7% 286g	20.3% 750g	3700g per day for Men 19-50 years

Canned Rambutan VS Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Rambutan or Frozen Carrots?

Lets compare vitamin content per 300 calories of Canned Rambutan vs Frozen Carrots:

• 300 calories of Canned Rambutan have 1.3 times more Vitamin B3 than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 7.7 times more Vitamin B1, 3.8 times more Vitamin B2, 23.7 times more Vitamin B5, 10.8 times more Vitamin B6 and 2.8 times more Vitamin B9 than Rambutan Canned in Syrup.
• Both Canned Rambutan and Frozen Carrots provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Canned Rambutan have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• Both Rambutan Canned in Syrup as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Rambutan vs Frozen Carrots:

• 300 kcal of Frozen Carrots, Unprepared contain 3.7 times more Calcium, 2.6 times more Copper, 2.9 times more Iron, 3.9 times more Magnesium, 8.4 times more Phosphorus, 12.7 times more Potassium, 14.1 times more Sodium, 9.4 times more Zinc and 2.6 times more Water than Rambutan Canned in Syrup.
• Both Canned Rambutan and Frozen Carrots contain similar levels of Manganese per 300 calories.
• 300 calories of Canned Rambutan lack sufficient amounts of Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Carrots, Unprepared contain 8.4 times more Fiber and 2.7 times more Protein than Rambutan Canned in Syrup.
• Both Canned Rambutan and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Rambutan provide inadequate amounts of Protein