Comparing Nutrients in 1 kilogram Dried Longans VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Longans	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	99% 2860kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	NA	132% 42g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	569% 740g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	NA	276% 105g	38g per day for Men 19-50 years
Protein	87.5% 49g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	385% 5mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	91% 1.18mg	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	NA	67.5% 270μg	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	311% 280mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Longans	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	45% 450mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	897% 8.07mg	1061% 9.55mg	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	675% 54mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	1070% 24.6mg	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	280% 1960mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	194% 6580mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	4.76% 176g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Longans VS Oil Roasted Almonds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Longans vs Oil Roasted Almonds:

• 1 kilogram of Dried Longans has more Vitamin C than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 3.7 times more Vitamin B3 than Dried Longans.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Dried Longans as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Longans vs Oil Roasted Almonds:

• 1 kilogram of Dried Longans has 1.5 times more Iron and 48 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 6.5 times more Calcium, 6 times more Magnesium, 9.9 times more Manganese, 2.4 times more Phosphorus and 14 times more Zinc than Dried Longans.
• Both Dried Longans and Oil Roasted Almonds contain similar levels of Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Longans has 4.2 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 2.1 times more Energy, 137.9 times more Fat and 4.3 times more Protein than Dried Longans.