Comparing Nutrients in 5 ounces Almond paste VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Almond paste	Canned Rambutan	Recommended Dietary Allowance
Energy	22.4% 649kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	NA	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	71% 51.4g	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	18% 6.8g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	0.51% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	2.2% 0.028mg	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	26% 103μg	2.83% 11.3μg	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	0.16% 0.14mg	7.7% 6.95mg	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	128% 19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Canned Rambutan	Recommended Dietary Allowance
Calcium	24.4% 244mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	10.4% 0.094mg	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	28.3% 2.27mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	21% 0.49mg	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	52.2% 366mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Canned Rambutan per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Canned Rambutan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Canned Rambutan:

• 5 ounces of Almond paste have 6.3 times more Vitamin B1, 18.8 times more Vitamin B2, 6.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 9.1 times more Vitamin B9 than Canned Rambutan.
• While 5 oz of Rambutan Canned in Syrup contain 49 times more Vitamin C than Almond paste.
• Both Almond paste and Canned Rambutan provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• 5 ounces of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• Both Almond paste as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Canned Rambutan:

• 5 ounces of Almond paste have 7.8 times more Calcium, 6.9 times more Copper, 4.6 times more Iron, 18.6 times more Magnesium, 2.5 times more Manganese, 28.7 times more Phosphorus, 7.5 times more Potassium and 18.5 times more Zinc than Canned Rambutan.
• While 5 oz of Rambutan Canned in Syrup contain 5.5 times more Water than Almond paste.
• 5 ounces of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 5.6 times more Energy, 132.1 times more Fat, 2.3 times more Carbohydrate, 5.3 times more Fiber and 13.8 times more Protein than Canned Rambutan.
• 5 ounces of Canned Rambutan provide inadequate amounts of Protein