Comparing Nutrients in 1 kilogram Dried Litchis VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Litchis	Almonds	Recommended Dietary Allowance
Energy	96% 2770kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	8.44% 2.7g	119% 38g	32g per day for Men 19-50 years
Omega 3	111% 1.78g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	544% 707g	166% 216g	130g per day for Men 19-50 years
Sugars	912% 661g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	121% 46g	329% 125g	38g per day for Men 19-50 years
Protein	68% 38g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	438% 5.7mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	110% 440μg	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	2033% 1830mg	0% 0mg	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	20.7% 3.1mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Almonds	Recommended Dietary Allowance
Calcium	33% 330mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	701% 6.3mg	1146% 10.3mg	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	213% 17mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	259% 1810mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	326% 11100mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	284% 31mg	11mg per day for Men 19-50 years
Water	6.03% 223g	1.2% 44g	3700g per day for Men 19-50 years

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

• Dried Litchis have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 20.5 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 82.7 times more Vitamin E than Dried Litchis.
• Both Dried Litchis and Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Dried Litchis as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Litchis vs Almonds:

• Dried Litchis have 1.5 times more Potassium than Almonds.
• While Almonds contain 8.2 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 6.4 times more Magnesium, 9.3 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Selenium and 11.1 times more Zinc than Dried Litchis.

Comparison of macro-nutrients per 1 kilogram:

• Dried Litchis have 59.3 times more Omega 3, 3.3 times more Carbohydrate and 15.2 times more Sugars than Almonds.
• While Almonds contain 2.1 times more Energy, 41.6 times more Fat, 14.1 times more Saturated Fat, 67 times more Omega 6, 2.7 times more Fiber and 5.6 times more Protein than Dried Litchis.
• Both Dried Litchis as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.