Comparing Nutrients in 5 ounces Canned Rambutan VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Canned Rambutan	Dried Beechnuts	Recommended Dietary Allowance
Energy	4% 116kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	NA	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	NA	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	NA	153% 26g	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	36.5% 47.5g	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	3.36% 1.28g	NA	38g per day for Men 19-50 years
Protein	1.65% 0.92g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Dried Beechnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.51% 0.026mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.1% 31mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3% 111g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Rambutan VS Dried Beechnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Rambutan vs Dried Beechnuts:

• 5 ounces of Canned Rambutan have 1.5 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 23.4 times more Vitamin B1, 16.9 times more Vitamin B2, 51.4 times more Vitamin B5, 34.2 times more Vitamin B6, 14.1 times more Vitamin B9 and 3.2 times more Vitamin C than Rambutan Canned in Syrup.
• 5 ounces of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• Both Rambutan Canned in Syrup as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Rambutan vs Dried Beechnuts:

• 5 ounces of Canned Rambutan have 22 times more Calcium and 11.8 times more Water than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 10.2 times more Copper, 7 times more Iron, 3.9 times more Manganese, 24.2 times more Potassium, 3.5 times more Sodium and 4.5 times more Zinc than Rambutan Canned in Syrup.
• 5 ounces of Canned Rambutan lack sufficient amounts of Potassium and Zinc
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium
• Both Rambutan Canned in Syrup as well as Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Beechnuts contain 7 times more Energy, 238.1 times more Fat, 1.6 times more Carbohydrate and 9.5 times more Protein than Rambutan Canned in Syrup.
• 5 ounces of Canned Rambutan provide inadequate amounts of Protein