Comparing Nutrients in 14 ounces Litchis VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Litchis	Sunflower Seeds	Recommended Dietary Allowance
Energy	9.03% 262kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	538% 91g	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	61% 79.4g	130g per day for Men 19-50 years
Sugars	83.4% 60.4g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	90% 34g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Litchis	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	180% 20mg	11mg per day for Men 19-50 years
Water	8.77% 324g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Litchis vs Sunflower Seeds:

• Raw Litchis have 51.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 134.5 times more Vitamin B1, 5.5 times more Vitamin B2, 13.8 times more Vitamin B3, 13.5 times more Vitamin B6, 16.2 times more Vitamin B9 and 502.4 times more Vitamin E than Raw Litchis.
• Both Raw Litchis as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Litchis vs Sunflower Seeds:

• Raw Litchis have 17.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.6 times more Calcium, 12.2 times more Copper, 16.9 times more Iron, 32.5 times more Magnesium, 35.5 times more Manganese, 21.3 times more Phosphorus, 3.8 times more Potassium, 88.3 times more Selenium and 71.4 times more Zinc than Raw Litchis.

Comparison of macro-nutrients per 14 ounces:

• Raw Litchis have 5.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.8 times more Energy, 117 times more Fat, 45 times more Saturated Fat, 344 times more Omega 6, 6.6 times more Fiber and 25 times more Protein than Raw Litchis.
• Both Raw Litchis and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Carbohydrate per 14 oz.
• Both Raw Litchis as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.