Comparing Nutrients in 500 calories Canned Rambutan VS Roasted Almonds

Weight per 500 calories

• Canned Rambutan: 610g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 7.3 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.

Which food has more nutrients per 500 calories - Canned Rambutan or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Rambutan	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.32% 1.3g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	NA	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	NA	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	14.4% 5.5g	24% 9.1g	38g per day for Men 19-50 years
Protein	7.08% 3.96g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.4% 0.12mg	8.75% 0.11mg	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	11.5% 46μg	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	0% 0mg	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	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Roasted Almonds	Recommended Dietary Allowance
Calcium	13.4% 134mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	102% 0.92mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	10% 42.7mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	81% 1.87mg	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	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	4.47% 67mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	4.43% 0.49mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	13% 476g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Rambutan vs Roasted Almonds:

• Rambutan Canned in Syrup has 1.2 times more Vitamin B1, 2.7 times more Vitamin B3 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.5 times more Vitamin B2 and 2.4 times more Vitamin B5 than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Dry Roasted Almonds have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Rambutan Canned in Syrup as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Canned Rambutan vs Roasted Almonds:

• Rambutan Canned in Syrup has 236.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 5.5 times more Magnesium, 7.2 times more Phosphorus, 2.3 times more Potassium and 5.7 times more Zinc than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Dry Roasted Almonds have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rambutan Canned in Syrup has 7.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 34.3 times more Fat, 1.7 times more Fiber and 4.4 times more Protein than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Rambutan Canned in Syrup as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.