Comparing Nutrients in 5 ounces Raspberries, canned, red, heavy syrup pack, solids and liquids VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Canned Rambutan	Recommended Dietary Allowance
Energy	4.45% 129kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	NA	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	39.2% 28.4g	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	12.3% 4.68g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.92% 0.63mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	0.51% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	2.2% 0.028mg	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	3.9% 15.6μg	2.83% 11.3μg	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	13.7% 12.3mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Canned Rambutan	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	10.4% 0.094mg	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	7.44% 0.6mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	21% 0.49mg	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	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Canned Rambutan:

• Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 13.6 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.8 times more Vitamin C than Rambutan Canned in Syrup.
• While Rambutan Canned in Syrup contains 3.1 times more Vitamin B3 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Canned Rambutan:

• Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.7 times more Magnesium, 2.2 times more Potassium and 2 times more Zinc than Rambutan Canned in Syrup.
• While Rambutan Canned in Syrup contains 2 times more Calcium and 1.5 times more Manganese than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Rambutan Canned in Syrup have similar amounts of Copper, Iron, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raspberries, canned, red, heavy syrup pack, solids and liquids have 3.7 times more Fiber and 1.3 times more Protein than Rambutan Canned in Syrup.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Rambutan Canned in Syrup have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Rambutan Canned in Syrup have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.