Comparing Nutrients in 1 kilogram Litchis VS Sweetened Dried Blueberries

Macros Ratio

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

Macro Nutrients

	Litchis	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	22.8% 660kcal	109% 3170kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	25.8% 25g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	67% 11.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	615% 800g	130g per day for Men 19-50 years
Sugars	210% 152g	931% 675g	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	34.2% 13g	197% 75g	38g per day for Men 19-50 years
Protein	15% 8.3g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Litchis	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	72% 11.5mg	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	77% 1mg	117% 1.52mg	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	35% 140μg	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	794% 715mg	264% 238mg	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	4.67% 0.7mg	157% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	495% 594μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	5% 50mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	178% 1.6mg	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	38.8% 3.1mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	44.3% 310mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	22% 818g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Litchis VS Sweetened Dried Blueberries per 1 kg

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

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

• 1 kilogram of Litchis has 3 times more Vitamin C than Sweetened Dried Blueberries.
• While 1 kg of Sweetened Dried Blueberries contains 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.
• Both Litchis and Sweetened Dried Blueberries provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Litchis have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Litchis as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Litchis has 5.5 times more Water than Sweetened Dried Blueberries.
• While 1 kg of Sweetened Dried Blueberries contains 2.9 times more Iron, 1.8 times more Magnesium, 1.3 times more Potassium and 7 times more Zinc than Raw Litchis.
• Both Litchis and Sweetened Dried Blueberries contain similar levels of Copper and Phosphorus per one kilogram.
• 1 kilogram of Litchis lack sufficient amounts of Zinc
• Both Raw Litchis as well as Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sweetened Dried Blueberries contains 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.
• 1 kilogram of Litchis provide inadequate amounts of Omega 6 and Protein