Comparing Nutrients in 300 calories Canned RambutanVS Raspberries

Weight per 300 calories

Canned Rambutan

366g

Raspberries

577g

Canned Rambutan has 1.6 times more energy per 100g than Raspberries. It has average energy density when compared to other foods. Raw Raspberries having low energy density.

Which food has more nutrients per 300 calories - Canned Rambutan or Raspberries?

Macros Ratio

Protein Fat Carbs

Canned Rambutan

95%

Raspberries

10%

82%

300 kcal ▼

Macro Nutrients

Canned Rambutanvs Raspberries

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g

Fat

3.87%3.75g

0.77 gvs3.75 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.34%0.11g

NA gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

45.4%0.73g

NA gvs0.73 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

8.45%1.44g

NA gvs1.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58.7%76.4g

Carbohydrate

53%69g

76.4 gvs69 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

35%25.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs25.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

18.7%13.6g

≤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]

NA gvs13.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%10.7g

NA gvs10.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.15g

NA gvs1.15 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.66%3.3g

Fiber

99%37.5g

3.3 gvs37.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.25%2.38g

Protein

12.4%6.92g

2.38 gvs6.92 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Rambutanvs Raspberries

0%0μg

Vitamin A

1.3%11.5μg

RAE, retinol activity equivalents

0 μgvs11.5 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.96%0.048mg

Vitamin B1

15.4%0.18mg

Thiamine

0.048 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.2%0.08mg

Vitamin B2

17%0.22mg

Riboflavin

0.08 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31%4.95mg

Vitamin B3

21.6%3.45mg

Niacin, nicotinic acid, niacinamide

4.95 mgvs3.45 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.3%0.066mg

Vitamin B5

38%1.9mg

Pantothenic acid

0.066 mgvs1.9 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.63%0.073mg

Vitamin B6

24.4%0.32mg

Pyridoxine

0.073 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

66%19.8μg

Biotin

NA μgvs19.8 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.3%29.3μg

Vitamin B9

30.3%121μg

Folates and Folic Acid

29.3 μgvs121 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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20%18mg

Vitamin C

168%151mg

Ascorbic acid

18 mgvs151 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

33.5%5mg

Tocopherols and Tocotrienols

NA mgvs5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

37.5%45μg

Phytomenadione or phylloquinone

NA μgvs45 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Rambutanvs Raspberries

8.05%80.5mg

Calcium

14.4%144mg

80.5 mgvs144 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg

Copper

57.7%0.52mg

0.24 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16%1.3mg

Iron

49.8%4mg

1.3 mgvs4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.1%25.6mg

Magnesium

30.2%127mg

25.6 mgvs127 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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54.6%1.25mg

Manganese

168%3.87mg

1.25 mgvs3.87 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.7%33mg

Phosphorus

24%167mg

33 mgvs167 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.5%154mg

Potassium

25.6%871mg

154 mgvs871 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

2.1%1.15μg

NA μgvs1.15 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.7%40.2mg

Sodium

0.38%5.77mg

40.2 mgvs5.77 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.66%0.29mg

Zinc

22%2.42mg

0.29 mgvs2.42 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.7%286g

Water

13.4%495g

286 gvs495 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Rambutan vs Raspberries:

Rambutan Canned in Syrup has 1.4 times more Vitamin B3 than Raw Raspberries.
While Raw Raspberries contain 3.9 times more Vitamin B1, 2.7 times more Vitamin B2, 28.8 times more Vitamin B5, 4.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 8.4 times more Vitamin C than Rambutan Canned in Syrup.
Both Rambutan Canned in Syrup as well as Raw Raspberries have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Canned Rambutan vs Raspberries:

Raw Raspberries contain 1.8 times more Calcium, 2.2 times more Copper, 3.1 times more Iron, 5 times more Magnesium, 3.1 times more Manganese, 5.1 times more Phosphorus, 5.7 times more Potassium, 8.3 times more Zinc and 1.7 times more Water than Rambutan Canned in Syrup.

Comparison of macro-nutrients per 300 calories:

Raw Raspberries contain 4.9 times more Fat, 11.4 times more Fiber and 2.9 times more Protein than Rambutan Canned in Syrup.
Both Rambutan Canned in Syrup and Raw Raspberries have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Rambutan Canned in Syrup as well as Raw Raspberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned RambutanVS Raspberries, canned, red, heavy syrup pack, solids and liquidsRaspberriesVS Raspberries, canned, red, heavy syrup pack, solids and liquids

Compare Foods

Comparing Nutrients in 300 calories Canned RambutanVS Raspberries

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Rambutan or Raspberries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: