Comparing Nutrients in 1 kilogram Sweetened Dried Blueberries VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Sweetened Dried Blueberries	Dried Litchis	Recommended Dietary Allowance
Energy	109% 3170kcal	96% 2770kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	8.44% 2.7g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	544% 707g	130g per day for Men 19-50 years
Sugars	931% 675g	912% 661g	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	197% 75g	121% 46g	38g per day for Men 19-50 years
Protein	44.6% 25g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Dried Litchis	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	438% 5.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	194% 31mg	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	117% 1.52mg	69.2% 0.9mg	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	30% 120μg	30% 120μg	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	264% 238mg	2033% 1830mg	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	157% 23.5mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	495% 594μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Dried Litchis	Recommended Dietary Allowance
Calcium	19% 190mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	701% 6.3mg	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	113% 9mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	102% 2.34mg	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	51.4% 360mg	259% 1810mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	326% 11100mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	4% 148g	6.03% 223g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Dried Blueberries vs Dried Litchis:

• Sweetened Dried Blueberries have 9.2 times more Vitamin B1, 1.7 times more Vitamin B6, 7.6 times more Vitamin E and 37.1 times more Vitamin K than Dried Litchis.
• While Dried Litchis contain 4.5 times more Vitamin B2, 2.7 times more Vitamin B3 and 7.7 times more Vitamin C than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Dried Litchis have similar amounts of Vitamin B9 per 1 kg.
• Both Sweetened Dried Blueberries as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Dried Blueberries vs Dried Litchis:

• Sweetened Dried Blueberries have 1.8 times more Zinc than Dried Litchis.
• While Dried Litchis contain 1.7 times more Calcium, 3.9 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 5 times more Phosphorus, 5.2 times more Potassium and 2.2 times more Selenium than Sweetened Dried Blueberries.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Blueberries have 2.1 times more Fat, 6.2 times more Omega 6 and 1.6 times more Fiber than Dried Litchis.
• While Dried Litchis contain 1.5 times more Protein than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Dried Litchis have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 1 kg.
• Both Sweetened Dried Blueberries as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.