Comparing Nutrients in 7 ounces Florida Oranges VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Florida Oranges	Canned Rambutan	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	32% 41.4g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	16.8% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	0.71% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	3.05% 0.04mg	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	8.43% 33.7μg	3.97% 16μg	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	99% 89.3mg	11% 9.72mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Rambutan	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14.6% 0.13mg	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	2.23% 0.18mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	29.6% 0.68mg	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	3.4% 24mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Rambutan per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges versus 7 oz of Canned Rambutan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Oranges vs Canned Rambutan:

• 7 ounces of Florida Oranges have 7.7 times more Vitamin B1, 1.8 times more Vitamin B2, 13.9 times more Vitamin B5, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 9.2 times more Vitamin C than Canned Rambutan.
• While 7 oz of Rambutan Canned in Syrup contain 3.4 times more Vitamin B3 than Raw Florida Oranges.
• 7 ounces of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6
• Both Raw Florida Oranges as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Canned Rambutan:

• 7 ounces of Florida Oranges have 2 times more Calcium, 1.4 times more Magnesium and 4 times more Potassium than Canned Rambutan.
• While 7 oz of Rambutan Canned in Syrup contain 1.7 times more Copper, 3.9 times more Iron and 14.3 times more Manganese than Raw Florida Oranges.
• Both Florida Oranges and Canned Rambutan contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron and Manganese
• 7 ounces of Canned Rambutan lack sufficient amounts of Magnesium and Potassium
• Both Raw Florida Oranges as well as Rambutan Canned in Syrup lack sufficient amounts of Phosphorus and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.7 times more Fiber than Canned Rambutan.
• While 7 oz of Rambutan Canned in Syrup contain 1.8 times more Energy and 1.8 times more Carbohydrate than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy
• Both Raw Florida Oranges as well as Rambutan Canned in Syrup provide inadequate amounts of Protein in seven ounces.