Comparing Nutrients in 300 calories Canned Rambutan VS Dried Beechnuts

Weight per 300 calories

• Canned Rambutan: 366g
• Dried Beechnuts: 52g

Dried Beechnuts have 7 times more energy per unit of mass than Rambutan Canned in Syrup, which is very high in comparison to other foods. Canned Rambutan having average energy density.

Discover which food has more nutrients per 300 calories - Canned Rambutan or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Canned Rambutan	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	NA	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	NA	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	NA	56.3% 9.58g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	8.66% 3.3g	NA	38g per day for Men 19-50 years
Protein	4.25% 2.38g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.96% 0.048mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.08mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.066mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.63% 0.073mg	27.4% 0.36mg	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	14.7% 59μg	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	8.97% 8.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	38.8% 0.35mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	6.1% 25.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.25mg	30.4% 0.7mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.5% 154mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.7% 40.2mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	2.66% 0.29mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	7.7% 286g	0.093% 3.44g	3700g per day for Men 19-50 years

Canned Rambutan VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Rambutan or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Canned Rambutan vs Dried Beechnuts:

• 300 calories of Canned Rambutan have 10.8 times more Vitamin B3 and 2.2 times more Vitamin C than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 3.3 times more Vitamin B1, 2.4 times more Vitamin B2, 7.3 times more Vitamin B5, 4.9 times more Vitamin B6 and 2 times more Vitamin B9 than Rambutan Canned in Syrup.
• 300 calories of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Rambutan Canned in Syrup as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Rambutan vs Dried Beechnuts:

• 300 calories of Canned Rambutan have 154.5 times more Calcium, more Magnesium, 1.8 times more Manganese and 83.1 times more Water than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.4 times more Copper and 3.4 times more Potassium than Rambutan Canned in Syrup.
• Both Canned Rambutan and Dried Beechnuts contain similar levels of Iron per 300 calories.
• 300 calories of Canned Rambutan lack sufficient amounts of Potassium
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium and Magnesium
• Both Rambutan Canned in Syrup as well as Dried Beechnuts lack sufficient amounts of Phosphorus and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Rambutan have 4.4 times more Carbohydrate than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 33.9 times more Fat than Rambutan Canned in Syrup.
• Both Canned Rambutan and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• Both Rambutan Canned in Syrup as well as Dried Beechnuts provide inadequate amounts of Protein in 300 calories.