Comparing Nutrients in 5 ounces Sweetened Red Frozen Raspberries VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Canned Rambutan	Recommended Dietary Allowance
Energy	5.03% 146kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	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	2.66% 0.043g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	42.5% 31g	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	16.4% 6.24g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.04% 0.33mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	0.51% 0.026mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	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	9.2% 37μg	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	26% 23.4mg	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	6.8% 1.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.68% 9.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Canned Rambutan	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	11.5% 0.92mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	3.44% 24mg	1.82% 12.8mg	700mg per day for Men 19-50 years
Potassium	4.75% 162mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Red Frozen Raspberries VS Canned Rambutan per 5 oz

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

Lets compare vitamin content per 5 ounces of Sweetened Red Frozen Raspberries vs Canned Rambutan:

• 5 ounces of Sweetened Red Frozen Raspberries have 2 times more Vitamin B2, 8.3 times more Vitamin B5, 1.7 times more Vitamin B6, 3.3 times more Vitamin B9 and 3.4 times more Vitamin C than Canned Rambutan.
• While 5 oz of Rambutan Canned in Syrup contain 5.9 times more Vitamin B3 than Sweetened Red Frozen Raspberries.
• 5 ounces of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B3
• 5 ounces of Canned Rambutan have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6
• Both Sweetened Red Frozen Raspberries as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sweetened Red Frozen Raspberries vs Canned Rambutan:

• 5 ounces of Sweetened Red Frozen Raspberries have 1.6 times more Copper, 1.9 times more Iron, 1.9 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus and 2.7 times more Potassium than Canned Rambutan.
• While 5 oz of Rambutan Canned in Syrup contain 1.5 times more Calcium than Sweetened Red Frozen Raspberries.
• 5 ounces of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium
• 5 ounces of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Sweetened Red Frozen Raspberries as well as Rambutan Canned in Syrup lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sweetened Red Frozen Raspberries have 1.3 times more Energy, 1.3 times more Carbohydrate and 4.9 times more Fiber than Canned Rambutan.
• Both Sweetened Red Frozen Raspberries as well as Rambutan Canned in Syrup provide inadequate amounts of Protein in five ounces.