Comparing Nutrients in 7 ounces Canned Rambutan VS Raspberries

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Raspberries	8%	10%	82%

Macro Nutrients

	Canned Rambutan	Raspberries	Recommended Dietary Allowance
Energy	5.6% 163kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	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	18.2% 23.7g	130g per day for Men 19-50 years
Sugars	NA	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	34% 13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Raspberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.7mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.71% 0.036mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	10.4% 41.7μg	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	57.8% 52mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Rambutan	Raspberries	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	20% 0.18mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	58% 1.33mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.3mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	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	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.6% 170g	3700g per day for Men 19-50 years

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

• Rambutan Canned in Syrup has 2.3 times more Vitamin B3 than Raw Raspberries.
• While Raw Raspberries contain 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 18.3 times more Vitamin B5, 2.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 5.3 times more Vitamin C than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup as well as Raw Raspberries have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Canned Rambutan vs Raspberries:

• Raw Raspberries contain 1.4 times more Copper, 2 times more Iron, 3.1 times more Magnesium, 2 times more Manganese, 3.2 times more Phosphorus, 3.6 times more Potassium and 5.3 times more Zinc than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup and Raw Raspberries have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Rambutan Canned in Syrup has 1.6 times more Energy and 1.7 times more Carbohydrate than Raw Raspberries.
• While Raw Raspberries contain 7.2 times more Fiber and 1.8 times more Protein than Rambutan Canned in Syrup.
• Both Rambutan Canned in Syrup as well as Raw Raspberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.