Comparing Nutrients in 7 ounces Raspberries VS Canned Rambutan

Macros Ratio

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

Macro Nutrients

	Raspberries	Canned Rambutan	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	NA	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.2% 23.7g	32% 41.4g	130g per day for Men 19-50 years
Sugars	12% 8.77g	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	6.43% 4.66g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	34% 13g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Raspberries	Canned Rambutan	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	17% 1.37mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	8.22% 57.5mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.2% 155g	3700g per day for Men 19-50 years

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

• Raw Raspberries have 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.
• While Rambutan Canned in Syrup contains 2.3 times more Vitamin B3 than Raw Raspberries.
• Both Raw Raspberries as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Raspberries vs Canned Rambutan:

• Raw Raspberries have 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 Raw Raspberries and Rambutan Canned in Syrup have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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