Comparing Nutrients in 300 calories Raspberries, canned, red, heavy syrup pack, solids and liquidsVS Canned Rambutan

Weight per 300 calories

Raspberries, canned, red, heavy syrup pack, solids and liquids

330g

Canned Rambutan

366g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Raspberries, canned, red, heavy syrup pack, solids and liquids or Canned Rambutan?

Macros Ratio

Protein Fat Carbs

Raspberries, canned, red, heavy syrup pack, solids and liquids

96%

Canned Rambutan

95%

300 kcal ▼

Macro Nutrients

Raspberries, canned, red, heavy syrup pack, solids and liquidsvs Canned Rambutan

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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0.41%0.4g

Fat

0.79%0.77g

0.4 gvs0.77 g

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

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0.052%0.016g

Saturated Fat

0.016 gvsNA g

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

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4.74%0.076g

Omega 3

0.076 gvsNA g

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

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0.87%0.15g

Omega 6

0.15 gvsNA 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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59.2%77g

Carbohydrate

58.7%76.4g

77 gvs76.4 g

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

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91%66g

Sugars

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

66 gvsNA g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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28.6%11g

Fiber

8.66%3.3g

11 gvs3.3 g

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

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4.9%2.74g

Protein

4.25%2.38g

2.74 gvs2.38 g

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

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Vitamins

Raspberries, canned, red, heavy syrup pack, solids and liquidsvs Canned Rambutan

0.73%6.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

6.6 μgvs0 μg

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

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5.5%0.066mg

Vitamin B1

3.96%0.048mg

Thiamine

0.066 mgvs0.048 mg

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

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7.86%0.1mg

Vitamin B2

6.2%0.08mg

Riboflavin

0.1 mgvs0.08 mg

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

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9.13%1.46mg

Vitamin B3

31%4.95mg

Niacin, nicotinic acid, niacinamide

1.46 mgvs4.95 mg

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

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16%0.81mg

Vitamin B5

1.3%0.066mg

Pantothenic acid

0.81 mgvs0.066 mg

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

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10.7%0.14mg

Vitamin B6

5.63%0.073mg

Pyridoxine

0.14 mgvs0.073 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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9.07%36.3μg

Vitamin B9

7.3%29.3μg

Folates and Folic Acid

36.3 μgvs29.3 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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32%28.7mg

Vitamin C

20%18mg

Ascorbic acid

28.7 mgvs18 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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13%1.95mg

Vitamin E

Tocopherols and Tocotrienols

1.95 mgvsNA mg

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

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14.3%17μg

Vitamin K

Phytomenadione or phylloquinone

17 μgvsNA μg

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

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Minerals

Raspberries, canned, red, heavy syrup pack, solids and liquidsvs Canned Rambutan

3.63%36.3mg

Calcium

8.05%80.5mg

36.3 mgvs80.5 mg

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

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21%0.19mg

Copper

27%0.24mg

0.19 mgvs0.24 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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17.3%1.4mg

Iron

16%1.3mg

1.4 mgvs1.3 mg

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

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9.4%39.6mg

Magnesium

6.1%25.6mg

39.6 mgvs25.6 mg

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

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33.4%0.77mg

Manganese

54.6%1.25mg

0.77 mgvs1.25 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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4.24%29.7mg

Phosphorus

4.7%33mg

29.7 mgvs33 mg

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

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9.1%310mg

Potassium

4.5%154mg

310 mgvs154 mg

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

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0.6%0.33μg

Selenium

0.33 μgvsNA μg

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

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0.66%9.9mg

Sodium

2.7%40.2mg

9.9 mgvs40.2 mg

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

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4.8%0.53mg

Zinc

2.66%0.29mg

0.53 mgvs0.29 mg

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

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6.7%248g

Water

7.7%286g

248 gvs286 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 Raspberries, canned, red, heavy syrup pack, solids and liquids vs Canned Rambutan:

Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 12.3 times more Vitamin B5, 1.9 times more Vitamin B6, 1.2 times more Vitamin B9 and 1.6 times more Vitamin C than Rambutan Canned in Syrup.
While Rambutan Canned in Syrup contains 3.4 times more Vitamin B3 than Raspberries, canned, red, heavy syrup pack, solids and liquids.
Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Rambutan Canned in Syrup have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Canned Rambutan:

Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.5 times more Magnesium, 2 times more Potassium and 1.8 times more Zinc than Rambutan Canned in Syrup.
While Rambutan Canned in Syrup contains 2.2 times more Calcium, 1.3 times more Copper and 1.6 times more Manganese than Raspberries, canned, red, heavy syrup pack, solids and liquids.
Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Rambutan Canned in Syrup have similar amounts of Iron, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raspberries, canned, red, heavy syrup pack, solids and liquids have 3.3 times more Fiber than Rambutan Canned in Syrup.
Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Rambutan Canned in Syrup have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Rambutan Canned in Syrup have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Raspberries, canned, red, heavy syrup pack, solids and liquidsVS Sweetened Red Frozen RaspberriesCanned RambutanVS Sweetened Red Frozen RaspberriesRaspberries, canned, red, heavy syrup pack, solids and liquidsVS RaspberriesCanned RambutanVS Raspberries

Compare Foods

Comparing Nutrients in 300 calories Raspberries, canned, red, heavy syrup pack, solids and liquidsVS Canned Rambutan

Weight per 300 calories

Which food has more nutrients per 300 calories - Raspberries, canned, red, heavy syrup pack, solids and liquids or Canned Rambutan?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: