Comparing Nutrients in 7 ounces Canned Rambutan VS Sweetened Red Frozen Raspberries

Macros Ratio

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

Macro Nutrients

	Canned Rambutan	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	5.6% 163kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	NA	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	0.69% 0.12g	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	40% 52g	130g per day for Men 19-50 years
Sugars	NA	59.6% 43g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.7mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.71% 0.036mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	5.2% 0.067mg	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	13% 51.6μg	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	36.4% 32.7mg	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	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	23% 0.21mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	56% 1.3mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.3mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	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	3.9% 144g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Rambutan vs Sweetened Red Frozen Raspberries:

• Rambutan Canned in Syrup has 5.9 times more Vitamin B3 than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 1.5 times more Vitamin B1, 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 Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Canned Rambutan vs Sweetened Red Frozen Raspberries:

• Rambutan Canned in Syrup has 1.5 times more Calcium than Sweetened Red Frozen Raspberries.
• While Sweetened Red Frozen Raspberries contain 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, 2.7 times more Potassium and 2.3 times more Zinc than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Sweetened Red Frozen Raspberries have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Red Frozen Raspberries contain 1.3 times more Energy, 1.3 times more Carbohydrate and 4.9 times more Fiber than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Sweetened Red Frozen Raspberries have similar amounts of Protein per 7 oz.
• Both Rambutan Canned in Syrup as well as Sweetened Red Frozen Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.