Comparing Nutrients in 7 ounces Golden Raisins VS Canned Rambutan

Macros Ratio

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

Macro Nutrients

	Golden Raisins	Canned Rambutan	Recommended Dietary Allowance
Energy	20.6% 597kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	32% 41.4g	130g per day for Men 19-50 years
Sugars	180% 130g	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	% 61.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Golden 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	1.32% 0.016mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	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	49.3% 0.64mg	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	1.5% 5.95μg	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	7.06% 6.35mg	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

	Golden Raisins	Canned Rambutan	Recommended Dietary Allowance
Calcium	12.7% 127mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	24.3% 1.94mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	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	28.6% 200mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Golden Raisins VS Canned Rambutan per 7 oz

Compare the macro and micronutrient content in 7 oz of Golden Raisins 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 Golden Raisins vs Canned Rambutan:

• 7 ounces of Golden Raisins have 8.7 times more Vitamin B2 and 16.2 times more Vitamin B6 than Canned Rambutan.
• While 7 oz of Rambutan Canned in Syrup contain 2.7 times more Vitamin B9 and 1.5 times more Vitamin C than Golden Seedless Raisins.
• Both Golden Raisins and Canned Rambutan provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Golden Raisins have insufficient amounts of Vitamin B9
• 7 ounces of Canned Rambutan have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Golden Seedless Raisins as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in seven ounces.

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

• 7 ounces of Golden Raisins have 2.9 times more Calcium, 3.5 times more Copper, 2.8 times more Iron, 5 times more Magnesium, 11.2 times more Phosphorus, 17.8 times more Potassium and 4.6 times more Zinc than Canned Rambutan.
• While 7 oz of Rambutan Canned in Syrup contain 1.5 times more Manganese and 5.2 times more Water than Golden Seedless Raisins.
• 7 ounces of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Golden Raisins have 3.7 times more Energy, 3.8 times more Carbohydrate, 3.7 times more Fiber and 5 times more Protein than Canned Rambutan.
• 7 ounces of Canned Rambutan provide inadequate amounts of Protein