Comparing Nutrients in 1 kilogram Sweetened Dried Blueberries VS Longans

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Longans	8%	1%	91%

Macro Nutrients

	Sweetened Dried Blueberries	Longans	Recommended Dietary Allowance
Energy	109% 3170kcal	20.7% 600kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	NA	32g per day for Men 19-50 years
Omega 3	102% 1.63g	NA	1.6g per day for Men 19-50 years
Omega 6	67% 11.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	116% 151g	130g per day for Men 19-50 years
Sugars	931% 675g	NA	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	29% 11g	38g per day for Men 19-50 years
Protein	44.6% 25g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Longans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	18.8% 3mg	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	NA	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	NA	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	933% 840mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	495% 594μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Longans	Recommended Dietary Allowance
Calcium	19% 190mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	188% 1.7mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	22.6% 0.52mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	4% 148g	22.4% 828g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Blueberries VS Longans per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Dried Blueberries versus 1 kg of Longans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sweetened Dried Blueberries has 3 times more Vitamin B1 and 3.8 times more Vitamin B3 than Longans.
• While 1 kg of Raw Longans contains 3.5 times more Vitamin C than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Longans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Longans have insufficient amounts of Vitamin B3
• Both Sweetened Dried Blueberries as well as Raw Longans have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Sweetened Dried Blueberries has 6.9 times more Iron, 1.8 times more Magnesium, 1.7 times more Phosphorus and 9.8 times more Zinc than Longans.
• While 1 kg of Raw Longans contains 5.6 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Longans contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Longans lack sufficient amounts of Iron and Zinc
• Both Sweetened Dried Blueberries as well as Raw Longans lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sweetened Dried Blueberries has 5.3 times more Energy, 25 times more Fat, 5.3 times more Carbohydrate, 6.8 times more Fiber and 1.9 times more Protein than Longans.