Comparing Nutrients in 1 kilogram Dried Litchis VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dried Litchis	Oranges with Peel	Recommended Dietary Allowance
Energy	96% 2770kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	8.44% 2.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	111% 1.78g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	544% 707g	119% 155g	130g per day for Men 19-50 years
Sugars	912% 661g	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	121% 46g	118% 45g	38g per day for Men 19-50 years
Protein	68% 38g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	438% 5.7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	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	20.7% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Oranges with Peel	Recommended Dietary Allowance
Calcium	33% 330mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	701% 6.3mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	NA	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	259% 1810mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	326% 11100mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	6.03% 223g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Litchis VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Litchis versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Litchis vs Oranges with Peel :

• 1 kilogram of Dried Litchis has 11.4 times more Vitamin B2, 6.2 times more Vitamin B3 and 2.6 times more Vitamin C than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 10 times more Vitamin B1 and 2.5 times more Vitamin B9 than Dried Litchis.
• Both Dried Litchis and Oranges with Peel provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Dried Litchis have insufficient amounts of Vitamin B1
• Both Dried Litchis as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Litchis vs Oranges with Peel :

• 1 kilogram of Dried Litchis has 11.1 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 8.2 times more Phosphorus, 5.7 times more Potassium, 1.9 times more Selenium and 2.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.1 times more Calcium and 3.7 times more Water than Dried Litchis.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Litchis has 4.4 times more Energy, 11.1 times more Omega 3, 4.6 times more Carbohydrate and 2.9 times more Protein than Oranges with Peel .
• Both Dried Litchis and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Dried Litchis as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.