Comparing Nutrients in 7 ounces Canned Rambutan VS Rose-apples

Macros Ratio

	Protein	Fat	Carbs
Canned Rambutan	3%	2%	95%
Rose-apples	9%	10%	81%

Macro Nutrients

	Canned Rambutan	Rose-apples	Recommended Dietary Allowance
Energy	5.6% 163kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	8.7% 11.3g	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	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Rose-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.7mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.71% 0.036mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	NA	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	NA	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	49% 44.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Rose-apples	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	3.53% 0.032mg	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	1.74% 0.14mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	2.5% 0.058mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.3mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Rambutan VS Rose-apples per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Rambutan versus 7 oz of Rose-apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Rambutan vs Rose-apples:

• 7 ounces of Canned Rambutan have 1.7 times more Vitamin B3 than Rose-apples.
• While 7 oz of Raw Rose-apples contain 1.4 times more Vitamin B2 and 4.6 times more Vitamin C than Rambutan Canned in Syrup.
• 7 ounces of Canned Rambutan have insufficient amounts of Vitamin B2
• Both Rambutan Canned in Syrup as well as Raw Rose-apples have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Rambutan vs Rose-apples:

• 7 ounces of Canned Rambutan have 4.1 times more Copper, 5 times more Iron and 11.8 times more Manganese than Rose-apples.
• While 7 oz of Raw Rose-apples contain 1.3 times more Calcium and 2.9 times more Potassium than Rambutan Canned in Syrup.
• Both Canned Rambutan and Rose-apples contain similar levels of Water per seven ounces.
• 7 ounces of Canned Rambutan lack sufficient amounts of Potassium
• 7 ounces of Rose-apples lack sufficient amounts of Copper, Iron and Manganese
• Both Rambutan Canned in Syrup as well as Raw Rose-apples lack sufficient amounts of Magnesium, Phosphorus and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Rambutan have 3.3 times more Energy and 3.7 times more Carbohydrate than Rose-apples.
• 7 ounces of Rose-apples provide inadequate amounts of Energy
• Both Rambutan Canned in Syrup as well as Raw Rose-apples provide inadequate amounts of Protein in seven ounces.