Comparing Nutrients in 100 grams Baked Potato Flesh VS Canned Rambutan

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Rambutan	3%	2%	95%

Macro Nutrients

	Baked Potato Flesh	Canned Rambutan	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	16% 21g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	3.95% 1.5g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	0.36% 0.018mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	1.54% 0.02mg	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	2.25% 9μg	2% 8μg	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	14.2% 13mg	5.44% 4.9mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Rambutan	Recommended Dietary Allowance
Calcium	0.5% 5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	7.33% 0.066mg	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	4.38% 0.35mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	15% 0.34mg	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	7.14% 50mg	1.3% 9mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	1.24% 42mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Canned Rambutan per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Canned Rambutan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Canned Rambutan:

• 100 grams of Baked Potato Flesh have 8.1 times more Vitamin B1, 30.8 times more Vitamin B5, 15.1 times more Vitamin B6 and 2.6 times more Vitamin C than Canned Rambutan.
• Both Baked Potato Flesh and Canned Rambutan provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Canned Rambutan have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Baked Potatoes Flesh no Salt as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Canned Rambutan:

• 100 grams of Baked Potato Flesh have 3.3 times more Copper, 3.6 times more Magnesium, 5.6 times more Phosphorus, 9.3 times more Potassium and 3.6 times more Zinc than Canned Rambutan.
• While 100 g of Rambutan Canned in Syrup contain 4.4 times more Calcium and 2.1 times more Manganese than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Rambutan contain similar levels of Iron and Water per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium
• 100 grams of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 1.7 times more Fiber and 3 times more Protein than Canned Rambutan.
• Both Baked Potato Flesh and Canned Rambutan offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Canned Rambutan provide inadequate amounts of Protein