Comparing Nutrients in 5 ounces Canned Rambutan VS Almond paste

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Canned Rambutan VS Almond paste per 5 oz

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

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

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

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

• 5 ounces of Canned Rambutan have 5.5 times more Water than Almond paste.
• While 5 oz of Almond paste contain 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 Rambutan Canned in Syrup.
• 5 ounces of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 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 Rambutan Canned in Syrup.
• 5 ounces of Canned Rambutan provide inadequate amounts of Protein