Comparing Nutrients in 1 kilogram Litchis VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Litchis	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22.8% 660kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	163% 52g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	185% 241g	130g per day for Men 19-50 years
Sugars	210% 152g	37.7% 27.3g	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	292% 111g	38g per day for Men 19-50 years
Protein	15% 8.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Litchis	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	618% 8.04mg	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	593% 2370μg	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	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	2033% 18.3mg	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	38.8% 3.1mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1442% 793μg	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	481% 53mg	11mg per day for Men 19-50 years
Water	22% 818g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Litchis vs Roasted Sunflower Seeds:

• Raw Litchis have 51.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B1, 3.8 times more Vitamin B2, 11.7 times more Vitamin B3, 8 times more Vitamin B6, 16.9 times more Vitamin B9, 372.9 times more Vitamin E and 6.8 times more Vitamin K than Raw Litchis.
• Both Raw Litchis as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Litchis vs Roasted Sunflower Seeds:

• Raw Litchis have 68.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14 times more Calcium, 12.4 times more Copper, 12.3 times more Iron, 12.9 times more Magnesium, 38.4 times more Manganese, 37.3 times more Phosphorus, 5 times more Potassium, 132.2 times more Selenium and 75.6 times more Zinc than Raw Litchis.

Comparison of macro-nutrients per 1 kilogram:

• Raw Litchis have 5.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.8 times more Energy, 113.2 times more Fat, 52.7 times more Saturated Fat, 489.3 times more Omega 6, 1.5 times more Carbohydrate, 8.5 times more Fiber and 23.3 times more Protein than Raw Litchis.
• Both Raw Litchis and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both Raw Litchis as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.