Comparing Nutrients in 14 ounces Dried Litchis VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Dried Litchis	Chilled Orange Juice	Recommended Dietary Allowance
Energy	38% 1099kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	44% 0.71g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	35.2% 46g	130g per day for Men 19-50 years
Sugars	362% 262g	45.5% 33g	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	12.2% 8.85g	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	% 8.26g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	48% 18.3g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	27% 15g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	23.2% 0.3mg	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	12% 47.6μg	19% 75.4μg	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	807% 726mg	148% 133mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.2% 1.23mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	13% 131mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	18.5% 0.17mg	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	84.3% 6.75mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	3.97% 0.091mg	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	103% 718mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	130% 4406mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	9.36% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Litchis VS Chilled Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Litchis versus 14 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Litchis vs Chilled Orange Juice:

• 14 ounces of Dried Litchis have 14.6 times more Vitamin B2, 11.1 times more Vitamin B3, 5.4 times more Vitamin C and 1.6 times more Vitamin E than Chilled Orange Juice.
• While 14 oz of Chilled Orange Juice from Concentrate contain 4.6 times more Vitamin B1 and 1.6 times more Vitamin B9 than Dried Litchis.
• Both Dried Litchis and Chilled Orange Juice provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Dried Litchis have insufficient amounts of Vitamin B1
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin E
• Both Dried Litchis as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Dried Litchis vs Chilled Orange Juice:

• 14 ounces of Dried Litchis have 3 times more Calcium, 15 times more Copper, 13.1 times more Iron, 3.8 times more Magnesium, 10.2 times more Manganese, 10.6 times more Phosphorus, 6.2 times more Potassium, 13 times more Selenium and 4 times more Zinc than Chilled Orange Juice.
• While 14 oz of Chilled Orange Juice from Concentrate contain 3.9 times more Water than Dried Litchis.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Litchis have 5.7 times more Energy, 25.4 times more Omega 3, 6.1 times more Carbohydrate, 8 times more Sugars, 15.3 times more Fiber and 5.6 times more Protein than Chilled Orange Juice.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Dried Litchis as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Omega 6 in 14 ounces.