Comparing Nutrients in 14 ounces Dried Longans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Longans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	39% 1135kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	NA	52% 16.7g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	0% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	NA	110% 41.7g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36% 0.47mg	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	NA	26.8% 107μg	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	123% 111mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Longans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 179mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	421% 3.8mg	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	268% 21.4mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	425% 9.76mg	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	111% 778mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	77% 2612mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	111% 12mg	11mg per day for Men 19-50 years
Water	1.9% 70g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Longans VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Longans versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Longans vs Oil Roasted Almonds:

• 14 ounces of Dried Longans have more Vitamin C than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 3.7 times more Vitamin B3 than Dried Longans.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Dried Longans as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Longans vs Oil Roasted Almonds:

• 14 ounces of Dried Longans have 1.5 times more Iron and 48 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 6.5 times more Calcium, 6 times more Magnesium, 9.9 times more Manganese, 2.4 times more Phosphorus and 14 times more Zinc than Dried Longans.
• Both Dried Longans and Oil Roasted Almonds contain similar levels of Copper and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Longans have 4.2 times more Carbohydrate than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.1 times more Energy, 137.9 times more Fat and 4.3 times more Protein than Dried Longans.