Comparing Nutrients in 100 grams 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	1.8% 52kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	NA	32g per day for Men 19-50 years
Omega 3	7.88% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.2% 12g	16% 21g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	3.24% 2.35g	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	% 1.86g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	17% 6.5g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Raspberries	Canned Rambutan	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.74% 0.6mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	0.36% 0.018mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.23% 0.055mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.4% 3.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	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	29% 26mg	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	5.8% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries	Canned Rambutan	Recommended Dietary Allowance
Calcium	2.5% 25mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	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	8.63% 0.69mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	4.14% 29mg	1.3% 9mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	1.24% 42mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.3% 85.8g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.