Comparing Nutrients in 7 ounces Canned Rambutan VS Seeded Raisins

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Seeded Raisins	3%	1%	96%

Macro Nutrients

	Canned Rambutan	Seeded Raisins	Recommended Dietary Allowance
Energy	5.6% 163kcal	20.3% 587kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	1.42% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.4g	120% 156g	130g per day for Men 19-50 years
Sugars	NA	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	4.7% 1.8g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Seeded Raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.7mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.71% 0.036mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	28.7% 0.37mg	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	3.97% 16μg	1.5% 5.95μg	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	11% 9.72mg	12% 10.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Seeded Raisins	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	66.6% 0.6mg	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	8.7% 0.69mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	23% 0.53mg	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	2.55% 18mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.3mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.89% 33g	3700g per day for Men 19-50 years

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

• Rambutan Canned in Syrup has 1.2 times more Vitamin B3 and 2.7 times more Vitamin B9 than Seeded Raisins.
• While Seeded Raisins contain 8.6 times more Vitamin B1, 8.3 times more Vitamin B2 and 9.4 times more Vitamin B6 than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Seeded Raisins have similar amounts of Vitamin C per 7 oz.
• Both Rambutan Canned in Syrup as well as Seeded Raisins have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin B12 in 7 oz.

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

• Rambutan Canned in Syrup has 1.3 times more Manganese and 4.7 times more Water than Seeded Raisins.
• While Seeded Raisins contain 1.3 times more Calcium, 4.6 times more Copper, 7.4 times more Iron, 4.3 times more Magnesium, 8.3 times more Phosphorus, 19.6 times more Potassium, 2.5 times more Sodium and 2.3 times more Zinc than Rambutan Canned in Syrup.

Comparison of macro-nutrients per 7 ounces:

• Seeded Raisins contain 3.6 times more Energy, 3.8 times more Carbohydrate, 7.6 times more Fiber and 3.9 times more Protein than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup as well as Seeded Raisins have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.