Comparing Nutrients in 100 grams Canned Rambutan VS Roselle

Macros Ratio

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

Macro Nutrients

	Canned Rambutan	Roselle	Recommended Dietary Allowance
Energy	2.83% 82kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.66% 0.64g	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	16% 21g	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	2.37% 0.9g	NA	38g per day for Men 19-50 years
Protein	1.16% 0.65g	1.7% 0.96g	56g per day for Men 19-50 years

Vitamins

	Canned Rambutan	Roselle	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.1% 0.013mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.45% 1.35mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.36% 0.018mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	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	2% 8μg	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	5.44% 4.9mg	13.3% 12mg	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	Roselle	Recommended Dietary Allowance
Calcium	2.2% 22mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	7.33% 0.066mg	NA	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	18.5% 1.48mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	NA	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	1.3% 9mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	1.24% 42mg	6.1% 208mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	NA	11mg per day for Men 19-50 years
Water	2.1% 78g	2.34% 86.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Rambutan VS Roselle per 100 g

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

Lets compare vitamin content per 100 grams of Canned Rambutan vs Roselle:

• 100 grams of Canned Rambutan have 4.4 times more Vitamin B3 than Roselle.
• While 100 g of Raw Roselle contain 1.3 times more Vitamin B2 and 2.4 times more Vitamin C than Rambutan Canned in Syrup.
• 100 grams of Canned Rambutan have insufficient amounts of Vitamin B2
• 100 grams of Roselle have insufficient amounts of Vitamin B3
• Both Rambutan Canned in Syrup as well as Raw Roselle have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Canned Rambutan vs Roselle:

• 100 g of Raw Roselle contain 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 Rambutan Canned in Syrup.
• Both Canned Rambutan and Roselle contain similar levels of Water per 100 grams.
• 100 grams of Canned Rambutan lack sufficient amounts of Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Rambutan have 1.7 times more Energy and 1.8 times more Carbohydrate than Roselle.
• 100 grams of Roselle provide inadequate amounts of Energy
• Both Rambutan Canned in Syrup as well as Raw Roselle provide inadequate amounts of Protein in 100 grams.