Comparing Nutrients in 500 calories Canned Rambutan VS Frozen Carrots

Weight per 500 calories

• Canned Rambutan: 610g
• Frozen Carrots: 1389g

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.

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.32% 1.3g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	NA	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	14.4% 5.5g	121% 46g	38g per day for Men 19-50 years
Protein	7.08% 3.96g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.4% 0.12mg	101% 1.3mg	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	12% 48.8μg	34.7% 139μg	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	33% 30mg	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Frozen Carrots	Recommended Dietary Allowance
Calcium	13.4% 134mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	114% 1.03mg	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	26.7% 2.13mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	10% 42.7mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	103% 2.38mg	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	7.84% 55mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	NA	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	4.47% 67mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	4.43% 0.49mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	13% 476g	33.8% 1251g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Rambutan vs Frozen Carrots:

• Rambutan Canned in Syrup has 1.3 times more Vitamin B3 than Frozen Carrots, Unprepared.
• While 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 Rambutan Canned in Syrup and Frozen Carrots, Unprepared have similar amounts of Vitamin C per 500 kcal.
• Both Rambutan Canned in Syrup as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Canned Rambutan vs Frozen Carrots:

• 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 Rambutan Canned in Syrup and Frozen Carrots, Unprepared have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Carrots, Unprepared contain 5 times more Fat, 8.4 times more Fiber and 2.7 times more Protein than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Frozen Carrots, Unprepared have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Rambutan Canned in Syrup as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.