Comparing Nutrients in 14 ounces Valencia Oranges VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Valencia Oranges	Dried Litchis	Recommended Dietary Allowance
Energy	6.7% 194kcal	38% 1099kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.35% 1.07g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	44% 0.71g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	216% 281g	130g per day for Men 19-50 years
Sugars	NA	362% 262g	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	26% 9.92g	48% 18.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Litchis	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	27.5% 0.36mg	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	38.7% 155μg	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	214% 192mg	807% 726mg	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	NA	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Litchis	Recommended Dietary Allowance
Calcium	16% 159mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	278% 2.5mg	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	4.47% 0.36mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	40.4% 0.93mg	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	9.64% 67.5mg	103% 718mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	130% 4406mg	3400mg per day for Men 19-50 years
Selenium	NA	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.26% 343g	2.4% 88.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Dried Litchis:

• Raw Valencia Oranges have more Vitamin A, 8.7 times more Vitamin B1 and 3.3 times more Vitamin B9 than Dried Litchis.
• While Dried Litchis contain 14.3 times more Vitamin B2, 11.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.8 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Litchis have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Dried Litchis:

• Raw Valencia Oranges have 1.2 times more Calcium and 3.9 times more Water than Dried Litchis.
• While Dried Litchis contain 17.1 times more Copper, 18.9 times more Iron, 4.2 times more Magnesium, 10.2 times more Manganese, 10.6 times more Phosphorus, 6.2 times more Potassium and 4.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Dried Litchis contain 5.7 times more Energy, 4 times more Fat, 11.1 times more Omega 3, 4.2 times more Omega 6, 5.9 times more Carbohydrate, 1.8 times more Fiber and 3.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.