Comparing Nutrients in 1 kilogram Sweetened Dried Blueberries VS Litchis

Macros Ratio

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

Macro Nutrients

	Sweetened Dried Blueberries	Litchis	Recommended Dietary Allowance
Energy	109% 3170kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	127% 165g	130g per day for Men 19-50 years
Sugars	931% 675g	210% 152g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	44.6% 25g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	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	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	37.7% 6.03mg	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	77% 1mg	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	35% 140μg	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	794% 715mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	495% 594μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Litchis	Recommended Dietary Allowance
Calcium	19% 190mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	164% 1.48mg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	24% 0.55mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	4% 148g	22% 818g	3700g per day for Men 19-50 years

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

• Sweetened Dried Blueberries have 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.
• While Raw Litchis contain 3 times more Vitamin C than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Raw Litchis have similar amounts of Vitamin B9 per 1 kg.
• Both Sweetened Dried Blueberries as well as Raw 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 Litchis:

• Sweetened Dried Blueberries have 3.8 times more Calcium, 2.9 times more Iron, 1.8 times more Magnesium, 1.3 times more Potassium and 7 times more Zinc than Raw Litchis.
• While Raw Litchis contain 5.5 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Raw Litchis have similar amounts of Copper, Phosphorus and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Dried Blueberries have 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.
• Both Sweetened Dried Blueberries as well as Raw Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.