Comparing Nutrients in 5 ounces Golden Raisins VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Golden Raisins	4%	1%	95%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Golden Raisins	Canned Rambutan	Recommended Dietary Allowance
Energy	14.7% 427kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.092g	NA	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 113g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	128% 93g	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	68% 49g	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	% 44g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	8.3% 4.65g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Golden Raisins	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	0.94% 0.011mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.51% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	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	1.06% 4.25μg	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	5.04% 4.54mg	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	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Raisins	Canned Rambutan	Recommended Dietary Allowance
Calcium	9.07% 91mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	17.4% 1.4mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	20.5% 143mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	31% 1057mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.57% 21g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Canned Rambutan per 5 oz

Compare the macro and micronutrient content in 5 oz of Golden Raisins 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 Golden Raisins vs Canned Rambutan:

• 5 ounces of Golden Raisins have 8.7 times more Vitamin B2 and 16.2 times more Vitamin B6 than Canned Rambutan.
• While 5 oz of Rambutan Canned in Syrup contain 2.7 times more Vitamin B9 and 1.5 times more Vitamin C than Golden Seedless Raisins.
• Both Golden Raisins and Canned Rambutan provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Golden Raisins have insufficient amounts of Vitamin B9
• 5 ounces of Canned Rambutan have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Golden Seedless Raisins as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Golden Raisins vs Canned Rambutan:

• 5 ounces of Golden Raisins have 2.9 times more Calcium, 3.5 times more Copper, 2.8 times more Iron, 5 times more Magnesium, 11.2 times more Phosphorus, 17.8 times more Potassium and 4.6 times more Zinc than Canned Rambutan.
• While 5 oz of Rambutan Canned in Syrup contain 1.5 times more Manganese and 5.2 times more Water than Golden Seedless Raisins.
• 5 ounces of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Golden Raisins have 3.7 times more Energy, 3.8 times more Carbohydrate, 3.7 times more Fiber and 5 times more Protein than Canned Rambutan.
• 5 ounces of Canned Rambutan provide inadequate amounts of Protein