Comparing Nutrients in 5 ounces Canned Rambutan VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Rambutan	Navel Oranges	Recommended Dietary Allowance
Energy	4% 116kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	NA	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.033g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.65% 0.92g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.51% 0.026mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	3.1% 31mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	1.8% 0.041mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	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	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3% 111g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Rambutan VS Navel Oranges per 5 oz

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

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

• 5 ounces of Canned Rambutan have 3.2 times more Vitamin B3 than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 5.2 times more Vitamin B1, 2.3 times more Vitamin B2, 14.5 times more Vitamin B5, 4 times more Vitamin B6, 4.3 times more Vitamin B9 and 12.1 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 Raw Navel Oranges have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Rambutan vs Navel Oranges:

• 5 ounces of Canned Rambutan have 1.7 times more Copper, 2.7 times more Iron and 11.8 times more Manganese than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2 times more Calcium, 1.6 times more Magnesium, 2.6 times more Phosphorus and 4 times more Potassium than Rambutan Canned in Syrup.
• Both Canned Rambutan and Navel Oranges contain similar levels of Water per five ounces.
• 5 ounces of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Rambutan Canned in Syrup as well as Raw Navel Oranges lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Rambutan have 1.7 times more Energy and 1.7 times more Carbohydrate than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.4 times more Fiber than Rambutan Canned in Syrup.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy
• Both Rambutan Canned in Syrup as well as Raw Navel Oranges provide inadequate amounts of Protein in five ounces.