Comparing Nutrients in 500 calories Raspberries VS Canned Rambutan

Weight per 500 calories

• Raspberries: 962g
• Canned Rambutan: 610g

Rambutan Canned in Syrup has 1.6 times more energy per unit of mass than Raw Raspberries, which is average in comparison to other foods. Raspberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raspberries	8%	10%	82%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Raspberries	Canned Rambutan	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.44% 6.25g	1.32% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.3% 115g	98% 127g	130g per day for Men 19-50 years
Sugars	58.6% 42.5g	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	31% 22.6g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 1.92g	NA	g per day for Men 19-50 years
Fiber	164% 62.5g	14.4% 5.5g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	7.08% 3.96g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	2.14% 19.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.75mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.3% 3.16mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.7% 0.53mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	110% 33μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50.5% 202μg	12% 48.8μg	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	280% 252mg	33% 30mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.8% 8.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62.5% 75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Canned Rambutan	Recommended Dietary Allowance
Calcium	24% 240mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	44.7% 0.4mg	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	83% 6.63mg	26.7% 2.13mg	8mg per day for Men 19-50 years
Magnesium	50.4% 212mg	10% 42.7mg	420mg per day for Men 19-50 years
Manganese	280% 6.44mg	91% 2.1mg	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	40% 279mg	7.84% 55mg	700mg per day for Men 19-50 years
Potassium	42.7% 1452mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.92μg	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.6mg	4.47% 67mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	4.43% 0.49mg	11mg per day for Men 19-50 years
Water	22.3% 825g	13% 476g	3700g per day for Men 19-50 years

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

• Raw Raspberries have 3.9 times more Vitamin B1, 2.7 times more Vitamin B2, 28.8 times more Vitamin B5, 4.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 8.4 times more Vitamin C than Rambutan Canned in Syrup.
• While Rambutan Canned in Syrup contains 1.4 times more Vitamin B3 than Raw Raspberries.
• Both Raw Raspberries as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Raspberries vs Canned Rambutan:

• Raw Raspberries have 1.8 times more Calcium, 2.2 times more Copper, 3.1 times more Iron, 5 times more Magnesium, 3.1 times more Manganese, 5.1 times more Phosphorus, 5.7 times more Potassium, 8.3 times more Zinc and 1.7 times more Water than Rambutan Canned in Syrup.

Comparison of macro-nutrients per 500 calories:

• Raw Raspberries have 4.9 times more Fat, 11.4 times more Fiber and 2.9 times more Protein than Rambutan Canned in Syrup.
• Both Raw Raspberries and Rambutan Canned in Syrup have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Raspberries as well as Rambutan Canned in Syrup have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.