Comparing Nutrients in 500 calories Canned Rambutan VS Seeded Raisins

Weight per 500 calories

• Canned Rambutan: 610g
• Seeded Raisins: 169g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.32% 1.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	102% 133g	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	30.2% 11.5g	38g per day for Men 19-50 years
Protein	7.08% 3.96g	7.6% 4.26g	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	6.6% 0.079mg	15.8% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	1.52% 0.076mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.4% 0.12mg	24.4% 0.32mg	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	1.27% 5.07μg	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	10% 9.12mg	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	13.4% 134mg	4.73% 47.3mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	56.7% 0.51mg	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	54.7% 4.38mg	8mg per day for Men 19-50 years
Magnesium	10% 42.7mg	12% 50.7mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	19.6% 0.45mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	41% 1394mg	3400mg per day for Men 19-50 years
Selenium	NA	1.84% 1μg	55μg per day for Men 19-50 years
Sodium	4.47% 67mg	3.15% 47.3mg	1500mg per day for Men 19-50 years
Zinc	4.43% 0.49mg	2.76% 0.3mg	11mg per day for Men 19-50 years
Water	13% 476g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.
• Both Rambutan Canned in Syrup as well as Seeded Raisins have insufficient amounts of Zinc in 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Rambutan Canned in Syrup as well as Seeded Raisins have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.