Comparing Nutrients in 14 ounces Litchis VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Litchis	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	9.03% 262kcal	43.4% 1258kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	244% 318g	130g per day for Men 19-50 years
Sugars	83.4% 60.4g	370% 268g	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	13.6% 5.16g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Litchis	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	46.4% 0.6mg	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	14% 55.6μg	12% 47.6μg	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	315% 284mg	105% 94mg	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	1.85% 0.28mg	62% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	196% 236μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	2% 20mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	70.6% 0.64mg	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	15.4% 1.23mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	NA	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	17.6% 123mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	25% 849mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	8.77% 324g	1.6% 58.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Litchis VS Sweetened Dried Blueberries per 14 oz

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

Lets compare vitamin content per 14 ounces of Litchis vs Sweetened Dried Blueberries:

• 14 ounces of Litchis have 3 times more Vitamin C than Sweetened Dried Blueberries.
• While 14 oz of Sweetened Dried Blueberries contain 8.4 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 33.6 times more Vitamin E and 148.5 times more Vitamin K than Raw Litchis.
• Both Litchis and Sweetened Dried Blueberries provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Litchis have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Litchis as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Litchis vs Sweetened Dried Blueberries:

• 14 ounces of Litchis have 5.5 times more Water than Sweetened Dried Blueberries.
• While 14 oz of Sweetened Dried Blueberries contain 2.9 times more Iron, 1.8 times more Magnesium, 1.3 times more Potassium and 7 times more Zinc than Raw Litchis.
• Both Litchis and Sweetened Dried Blueberries contain similar levels of Copper and Phosphorus per 14 ounces.
• 14 ounces of Litchis lack sufficient amounts of Zinc
• Both Raw Litchis as well as Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Sweetened Dried Blueberries contain 4.8 times more Energy, 5.7 times more Fat, 2.5 times more Omega 3, 17 times more Omega 6, 4.8 times more Carbohydrate, 4.4 times more Sugars, 5.8 times more Fiber and 3 times more Protein than Raw Litchis.
• 14 ounces of Litchis provide inadequate amounts of Omega 6 and Protein