Comparing Nutrients in 300 calories Canned Rambutan VS Rose-apples

Weight per 300 calories

• Canned Rambutan: 366g
• Rose-apples: 1200g

Canned Rambutan has 3.3 times more energy per 100g than Rose-apples. It has average energy density when compared to other foods. Raw Rose-apples having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Rambutan or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Rose-apples	9%	10%	81%

Macro Nutrients

	Canned Rambutan	Rose-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	52.6% 68.4g	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	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Rose-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.96% 0.048mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.08mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.066mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.63% 0.073mg	NA	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	NA	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	297% 268mg	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	Rose-apples	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	21.3% 0.19mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	6.1% 25.6mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.25mg	15% 0.35mg	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	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	4.5% 154mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.7% 40.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.66% 0.29mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	7.7% 286g	30% 1116g	3700g per day for Men 19-50 years

Canned Rambutan VS Rose-apples Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Rambutan or Rose-apples?

Lets compare vitamin content per 300 calories of Canned Rambutan vs Rose-apples:

• 300 kcal of Raw Rose-apples contain more Vitamin A, 5 times more Vitamin B1, 4.5 times more Vitamin B2, 1.9 times more Vitamin B3 and 14.9 times more Vitamin C than Rambutan Canned in Syrup.
• 300 calories of Canned Rambutan have insufficient amounts of Vitamin A and Vitamin B1
• Both Rambutan Canned in Syrup as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Rambutan vs Rose-apples:

• 300 calories of Canned Rambutan have 1.3 times more Copper, 1.5 times more Iron and 3.6 times more Manganese than Rose-apples.
• While 300 kcal of Raw Rose-apples contain 4.3 times more Calcium, 2.3 times more Magnesium, 2.9 times more Phosphorus, 9.6 times more Potassium, 2.5 times more Zinc and 3.9 times more Water than Rambutan Canned in Syrup.
• 300 calories of Canned Rambutan lack sufficient amounts of Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Rose-apples contain 3 times more Protein than Rambutan Canned in Syrup.
• Both Canned Rambutan and Rose-apples offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Rambutan provide inadequate amounts of Protein