Comparing Nutrients in 7 ounces Roselle VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Roselle	Canned Rambutan	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.43% 0.42g	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	17.3% 22.4g	32% 41.4g	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	NA	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Roselle	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.84% 0.62mg	16.8% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.71% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	26.5% 24mg	11% 9.72mg	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

	Roselle	Canned Rambutan	Recommended Dietary Allowance
Calcium	42.7% 427mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	NA	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	36.7% 2.94mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	NA	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	10.5% 73.4mg	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	NA	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Roselle VS Canned Rambutan per 7 oz

Compare the macro and micronutrient content in 7 oz of Roselle 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 Roselle vs Canned Rambutan:

• 7 ounces of Roselle have 1.3 times more Vitamin B2 and 2.4 times more Vitamin C than Canned Rambutan.
• While 7 oz of Rambutan Canned in Syrup contain 4.4 times more Vitamin B3 than Raw Roselle.
• 7 ounces of Roselle have insufficient amounts of Vitamin B3
• 7 ounces of Canned Rambutan have insufficient amounts of Vitamin B2
• Both Raw Roselle as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Roselle vs Canned Rambutan:

• 7 ounces of Roselle have 9.8 times more Calcium, 4.2 times more Iron, 7.3 times more Magnesium, 4.1 times more Phosphorus and 5 times more Potassium than Canned Rambutan.
• Both Roselle and Canned Rambutan contain similar levels of Water per seven ounces.
• 7 ounces of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rambutan Canned in Syrup contain 1.7 times more Energy and 1.8 times more Carbohydrate than Raw Roselle.
• 7 ounces of Roselle provide inadequate amounts of Energy
• Both Raw Roselle as well as Rambutan Canned in Syrup provide inadequate amounts of Protein in seven ounces.