Comparing Nutrients in 5 ounces Canned Rambutan VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Canned Rambutan	Dried Butternuts	Recommended Dietary Allowance
Energy	4% 116kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	NA	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	NA	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	NA	281% 48g	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% 17g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.51% 0.026mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	61% 0.79mg	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	23.4% 94μg	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	5.04% 4.54mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	3.1% 31mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	71% 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	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	404% 9.3mg	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	90% 632mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	NA	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	3% 111g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Rambutan VS Dried Butternuts per 5 oz

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

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

• 5 ounces of Canned Rambutan have 1.3 times more Vitamin B3 and 1.5 times more Vitamin C than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 29.5 times more Vitamin B1, 6.7 times more Vitamin B2, 35.2 times more Vitamin B5, 28 times more Vitamin B6 and 8.3 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
• Both Rambutan Canned in Syrup as well as Dried Butternuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Canned Rambutan have 23.4 times more Water than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 2.4 times more Calcium, 6.8 times more Copper, 11.5 times more Iron, 33.9 times more Magnesium, 19.1 times more Manganese, 49.6 times more Phosphorus, 10 times more Potassium and 39.1 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 1.7 times more Carbohydrate than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 7.5 times more Energy, 271.3 times more Fat, 5.2 times more Fiber and 38.3 times more Protein than Rambutan Canned in Syrup.
• 5 ounces of Canned Rambutan provide inadequate amounts of Protein