Comparing Nutrients in 7 ounces Rhubarb VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Rhubarb	15%	8%	77%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Rhubarb	Canned Rambutan	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.16% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.93% 9g	32% 41.4g	130g per day for Men 19-50 years
Sugars	3% 2.2g	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	9.4% 3.57g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Rhubarb	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	16.8% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.37% 0.17mg	0.71% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	3.05% 0.04mg	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	3.47% 14μg	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	17.6% 16mg	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	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rhubarb	Canned Rambutan	Recommended Dietary Allowance
Calcium	17% 171mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	4.63% 0.042mg	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	5.46% 0.44mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	3.97% 27.8mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	5.02% 186g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Rhubarb VS Canned Rambutan per 7 oz

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

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

• 7 ounces of Rhubarb have 1.4 times more Vitamin B2 and 1.6 times more Vitamin C than Canned Rambutan.
• While 7 oz of Rambutan Canned in Syrup contain 4.5 times more Vitamin B3 than Raw Rhubarb.
• 7 ounces of Rhubarb have insufficient amounts of Vitamin B3 and Vitamin B9
• 7 ounces of Canned Rambutan have insufficient amounts of Vitamin B2
• Both Raw Rhubarb as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Rhubarb vs Canned Rambutan:

• 7 ounces of Rhubarb have 3.9 times more Calcium, 1.7 times more Magnesium, 1.6 times more Phosphorus and 6.9 times more Potassium than Canned Rambutan.
• While 7 oz of Rambutan Canned in Syrup contain 3.1 times more Copper, 1.6 times more Iron and 1.8 times more Manganese than Raw Rhubarb.
• Both Rhubarb and Canned Rambutan contain similar levels of Water per seven ounces.
• 7 ounces of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Rhubarb as well as Rambutan Canned in Syrup lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rhubarb have 2 times more Fiber than Canned Rambutan.
• While 7 oz of Rambutan Canned in Syrup contain 3.9 times more Energy and 4.6 times more Carbohydrate than Raw Rhubarb.
• 7 ounces of Rhubarb provide inadequate amounts of Energy
• Both Raw Rhubarb as well as Rambutan Canned in Syrup provide inadequate amounts of Protein in seven ounces.