Comparing Nutrients in 7 ounces Dark Raisins VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Dark Raisins	Canned Rambutan	Recommended Dietary Allowance
Energy	20.5% 593kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.077g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	32% 41.4g	130g per day for Men 19-50 years
Sugars	178% 129g	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	95% 69g	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	% 60.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.93g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	16.8% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.71% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	2.5% 9.92μg	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	5.07% 4.56mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Canned Rambutan	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	11.6% 464μg	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	44.4% 3.55mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	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	27.8% 194mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.83% 30.7g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dark Raisins vs Canned Rambutan:

• Dark Seedless Raisins have 8.2 times more Vitamin B1, 5.7 times more Vitamin B2 and 8.7 times more Vitamin B6 than Rambutan Canned in Syrup.
• While Rambutan Canned in Syrup contains 1.8 times more Vitamin B3, 1.6 times more Vitamin B9 and 2.1 times more Vitamin C than Dark Seedless Raisins.
• Both Dark Seedless Raisins as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dark Raisins vs Canned Rambutan:

• Dark Seedless Raisins have 2.8 times more Calcium, 4.1 times more Copper, 5.1 times more Iron, 5.1 times more Magnesium, 10.9 times more Phosphorus, 17.7 times more Potassium, 2.4 times more Sodium and 4.5 times more Zinc than Rambutan Canned in Syrup.
• While Rambutan Canned in Syrup contains 5 times more Water than Dark Seedless Raisins.
• Both Dark Seedless Raisins and Rambutan Canned in Syrup have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dark Seedless Raisins have 3.6 times more Energy, 3.8 times more Carbohydrate, 5 times more Fiber and 5.1 times more Protein than Rambutan Canned in Syrup.
• Both Dark Seedless Raisins as well as Rambutan Canned in Syrup have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.