Comparing Nutrients in 7 ounces Canned RambutanVS Broccoli

Macros Ratio

Protein Fat Carbs

Canned Rambutan

95%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Canned Rambutanvs Broccoli

5.6%163kcal

Energy

2.33%67.5kcal

163 kcalvs67.5 kcal

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

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0.43%0.42g

Fat

0.76%0.73g

0.42 gvs0.73 g

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

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Saturated Fat

0.71%0.23g

NA gvs0.23 g

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

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Omega 3

7.8%0.13g

NA gvs0.13 g

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

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Omega 6

0.57%0.097g

NA gvs0.097 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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32%41.4g

Carbohydrate

10%13g

41.4 gvs13 g

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

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Sugars

4.65%3.37g

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

NA gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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4.7%1.8g

Fiber

13.6%5.16g

1.8 gvs5.16 g

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

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2.3%1.3g

Protein

10%5.6g

1.3 gvs5.6 g

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

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Vitamins

Canned Rambutanvs Broccoli

0%0μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

0 μgvs61.5 μg

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

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2.15%0.026mg

Vitamin B1

11.7%0.14mg

Thiamine

0.026 mgvs0.14 mg

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

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3.36%0.044mg

Vitamin B2

18%0.23mg

Riboflavin

0.044 mgvs0.23 mg

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

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16.8%2.7mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

2.7 mgvs1.27 mg

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

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0.71%0.036mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.036 mgvs1.14 mg

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

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3.05%0.04mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.04 mgvs0.35 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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3.97%16μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

16 μgvs125 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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11%9.72mg

Vitamin C

197%177mg

Ascorbic acid

9.72 mgvs177 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

10.3%1.55mg

Tocopherols and Tocotrienols

NA mgvs1.55 mg

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

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Vitamin K

168%202μg

Phytomenadione or phylloquinone

NA μgvs202 μg

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

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Minerals

Canned Rambutanvs Broccoli

4.37%43.7mg

Calcium

9.33%93mg

43.7 mgvs93 mg

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

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14.6%0.13mg

Copper

11%0.097mg

0.13 mgvs0.097 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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8.7%0.69mg

Iron

18%1.45mg

0.69 mgvs1.45 mg

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

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3.3%14mg

Magnesium

9.92%41.7mg

14 mgvs41.7 mg

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

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29.6%0.68mg

Manganese

18%0.42mg

0.68 mgvs0.42 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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2.55%18mg

Phosphorus

18.7%131mg

18 mgvs131 mg

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

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2.45%83.3mg

Potassium

18.4%627mg

83.3 mgvs627 mg

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

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Selenium

9.02%4.96μg

NA μgvs4.96 μg

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

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1.46%22mg

Sodium

4.37%65.5mg

22 mgvs65.5 mg

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

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1.44%0.16mg

Zinc

7.4%0.81mg

0.16 mgvs0.81 mg

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

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4.2%155g

Water

4.8%177g

155 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Canned Rambutan vs Broccoli:

Rambutan Canned in Syrup has 2.1 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 5.5 times more Vitamin B1, 5.3 times more Vitamin B2, 31.8 times more Vitamin B5, 8.8 times more Vitamin B6, 7.9 times more Vitamin B9 and 18.2 times more Vitamin C than Rambutan Canned in Syrup.
Both Rambutan Canned in Syrup as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Canned Rambutan vs Broccoli:

Rambutan Canned in Syrup has 1.3 times more Copper and 1.6 times more Manganese than Raw Broccoli.
While Raw Broccoli contains 2.1 times more Calcium, 2.1 times more Iron, 3 times more Magnesium, 7.3 times more Phosphorus, 7.5 times more Potassium, 3 times more Sodium and 5.1 times more Zinc than Rambutan Canned in Syrup.
Both Rambutan Canned in Syrup and Raw Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Rambutan Canned in Syrup has 2.4 times more Energy and 3.1 times more Carbohydrate than Raw Broccoli.
While Raw Broccoli contains 2.9 times more Fiber and 4.3 times more Protein than Rambutan Canned in Syrup.
Both Rambutan Canned in Syrup as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Canned RambutanVS RaspberriesBroccoliVS RaspberriesCanned RambutanVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Canned RambutanVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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