Comparing Nutrients in 500 calories Canned Rambutan VS Dried Beechnuts

Weight per 500 calories

• Canned Rambutan: 610g
• Dried Beechnuts: 86.8g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.32% 1.3g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	NA	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	NA	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	NA	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	22.4% 29g	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	14.4% 5.5g	NA	38g per day for Men 19-50 years
Protein	7.08% 3.96g	9.6% 5.4g	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	6.6% 0.079mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.4% 0.12mg	45.7% 0.59mg	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	24.5% 98μg	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	15% 13.5mg	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	13.4% 134mg	0.087% 0.87mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	64.6% 0.58mg	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	26.7% 2.14mg	8mg per day for Men 19-50 years
Magnesium	10% 42.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	50.6% 1.16mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	26% 883mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.47% 67mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	4.43% 0.49mg	2.84% 0.31mg	11mg per day for Men 19-50 years
Water	13% 476g	0.15% 5.73g	3700g per day for Men 19-50 years

Canned Rambutan VS Dried Beechnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Rambutan or Dried Beechnuts?

Lets compare vitamin content per 500 calories of Canned Rambutan vs Dried Beechnuts:

• 500 calories of Canned Rambutan have 10.8 times more Vitamin B3 and 2.2 times more Vitamin C than Dried Beechnuts.
• While 500 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.
• 500 calories of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 500 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 500 calories.

Comparing minerals per 500 calories for Canned Rambutan vs Dried Beechnuts:

• 500 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 500 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 500 calories.
• 500 calories of Canned Rambutan lack sufficient amounts of Potassium
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Rambutan have 4.4 times more Carbohydrate than Dried Beechnuts.
• While 500 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 500 calories.
• Both Rambutan Canned in Syrup as well as Dried Beechnuts provide inadequate amounts of Protein in 500 calories.