Comparing Nutrients in 5 ounces Canned Rambutan VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Canned Rambutan	Brazilnuts	Recommended Dietary Allowance
Energy	4% 116kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	NA	71.5% 23g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	203% 34.5g	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	13% 16.6g	130g per day for Men 19-50 years
Sugars	NA	4.56% 3.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	28% 10.6g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Brazilnuts	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	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.51% 0.026mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	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	53.4% 8mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	3.1% 31mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	275% 2.47mg	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% 3.44mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	75.4% 1.73mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3% 111g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Rambutan VS Brazilnuts per 5 oz

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

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

• 5 ounces of Canned Rambutan have 4.6 times more Vitamin B3 and 7 times more Vitamin C than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 47.5 times more Vitamin B1, 1.6 times more Vitamin B2, 10.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 2.8 times more Vitamin B9 than Rambutan Canned in Syrup.
• 5 ounces of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Rambutan Canned in Syrup as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Rambutan vs Brazilnuts:

• 5 ounces of Canned Rambutan have 22.8 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 7.3 times more Calcium, 26.4 times more Copper, 6.9 times more Iron, 53.7 times more Magnesium, 3.6 times more Manganese, 80.6 times more Phosphorus, 15.7 times more Potassium and 50.8 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 ounces of Canned Rambutan have 1.8 times more Carbohydrate than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 8 times more Energy, 319.5 times more Fat, 8.3 times more Fiber and 22 times more Protein than Rambutan Canned in Syrup.
• 5 ounces of Canned Rambutan provide inadequate amounts of Protein