Comparing Nutrients in 5 ounces Canned Rambutan VS Roselle

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Roselle	7%	11%	82%

Macro Nutrients

	Canned Rambutan	Roselle	Recommended Dietary Allowance
Energy	4% 116kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	12.3% 16g	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	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Roselle	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	2.75% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.51% 0.026mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	NA	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	NA	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	19% 17mg	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	Roselle	Recommended Dietary Allowance
Calcium	3.1% 31mg	30.5% 305mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	NA	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	26.2% 2.1mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	NA	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	NA	11mg per day for Men 19-50 years
Water	3% 111g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Rambutan VS Roselle per 5 oz

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

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

• 5 ounces of Canned Rambutan have 4.4 times more Vitamin B3 than Roselle.
• While 5 oz of Raw Roselle contain 1.3 times more Vitamin B2 and 2.4 times more Vitamin C than Rambutan Canned in Syrup.
• 5 ounces of Canned Rambutan have insufficient amounts of Vitamin B2
• 5 ounces of Roselle have insufficient amounts of Vitamin B3
• Both Rambutan Canned in Syrup as well as Raw Roselle have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Rambutan vs Roselle:

• 5 oz of Raw Roselle contain 9.8 times more Calcium, 4.2 times more Iron, 7.3 times more Magnesium, 4.1 times more Phosphorus and 5 times more Potassium than Rambutan Canned in Syrup.
• Both Canned Rambutan and Roselle contain similar levels of Water per five ounces.
• 5 ounces of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Rambutan have 1.7 times more Energy and 1.8 times more Carbohydrate than Roselle.
• 5 ounces of Roselle provide inadequate amounts of Energy
• Both Rambutan Canned in Syrup as well as Raw Roselle provide inadequate amounts of Protein in five ounces.