Comparing Nutrients in 300 calories Canned Rambutan VS Seeded Raisins

Weight per 300 calories

• Canned Rambutan: 366g
• Seeded Raisins: 101g

Seeded Raisins have 3.6 times more energy per unit of mass than Rambutan Canned in Syrup, which is high in comparison to other foods. Canned Rambutan having average energy density.

Which food has more nutrients per 300 calories - Canned Rambutan or Seeded Raisins?

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Canned Rambutan	Seeded Raisins	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.56% 0.55g	97g per day for Men 19-50 years
Saturated Fat	NA	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	0.73% 0.12g	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	61% 79.5g	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	18% 6.9g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Seeded Raisins	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	9.46% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.08mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	7.06% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.066mg	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.63% 0.073mg	14.7% 0.19mg	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	0.76% 3.04μg	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	6.1% 5.47mg	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	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	Seeded Raisins	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	2.84% 28.4mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	34% 0.31mg	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	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	6.1% 25.6mg	7.24% 30.4mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.25mg	11.8% 0.27mg	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	4.7% 33mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	4.5% 154mg	24.6% 836mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.61μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.2mg	1.9% 28.4mg	1500mg per day for Men 19-50 years
Zinc	2.66% 0.29mg	1.66% 0.18mg	11mg per day for Men 19-50 years
Water	7.7% 286g	0.45% 16.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Rambutan vs Seeded Raisins:

• Rambutan Canned in Syrup has 4.4 times more Vitamin B3, 9.6 times more Vitamin B9 and 3.3 times more Vitamin C than Seeded Raisins.
• While Seeded Raisins contain 2.4 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.6 times more Vitamin B6 than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Canned Rambutan vs Seeded Raisins:

• Rambutan Canned in Syrup has 2.8 times more Calcium, 4.6 times more Manganese and 17 times more Water than Seeded Raisins.
• While Seeded Raisins contain 1.3 times more Copper, 2.1 times more Iron, 2.3 times more Phosphorus and 5.4 times more Potassium than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Seeded Raisins have similar amounts of Magnesium per 300 kcal.
• Both Rambutan Canned in Syrup as well as Seeded Raisins have insufficient amounts of Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Seeded Raisins contain 2.1 times more Fiber than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Seeded Raisins have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Rambutan Canned in Syrup as well as Seeded Raisins have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.