Comparing Nutrients in 14 ounces Dried Litchis VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Dried Litchis	Baked Potato Skin	Recommended Dietary Allowance
Energy	38% 1099kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	44% 0.71g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	141% 183g	130g per day for Men 19-50 years
Sugars	362% 262g	7.66% 5.56g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	27% 15g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	187% 2.44mg	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	22% 87.3μg	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	59.5% 53.6mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Baked Potato Skin	Recommended Dietary Allowance
Calcium	13% 131mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	360% 3.24mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	106% 2.44mg	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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	130% 4406mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Litchis VS Baked Potato Skin per 14 oz

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

Lets compare vitamin content per 14 ounces of Dried Litchis vs Baked Potato Skin:

• 14 ounces of Dried Litchis have 5.4 times more Vitamin B2, 13.6 times more Vitamin C and 7.8 times more Vitamin E than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 12.2 times more Vitamin B1, 6.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dried Litchis.
• Both Dried Litchis and Baked Potato Skin provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Dried Litchis have insufficient amounts of Vitamin B1
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Dried Litchis as well as Baked Potato Skin 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 Baked Potato Skin:

• 14 ounces of Dried Litchis have 1.8 times more Phosphorus, 1.9 times more Potassium and 1.9 times more Selenium than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 1.3 times more Copper, 4.1 times more Iron, 2.6 times more Manganese and 1.8 times more Zinc than Dried Litchis.
• Both Dried Litchis and Baked Potato Skin contain similar levels of Calcium and Magnesium per 14 ounces.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Litchis have 1.4 times more Energy, 17.8 times more Omega 3, 1.5 times more Carbohydrate and 47.2 times more Sugars than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 1.7 times more Fiber than Dried Litchis.
• Both Dried Litchis and Baked Potato Skin offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Dried Litchis as well as Baked Potato Skin provide inadequate amounts of Omega 6 in 14 ounces.