Comparing Nutrients in 1 kilogram Longans VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Litchis	5%	5%	90%

Macro Nutrients

	Longans	Litchis	Recommended Dietary Allowance
Energy	20.7% 600kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	NA	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	NA	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	NA	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	127% 165g	130g per day for Men 19-50 years
Sugars	NA	210% 152g	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	29% 11g	34.2% 13g	38g per day for Men 19-50 years
Protein	23.4% 13g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Longans	Litchis	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	37.7% 6.03mg	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	NA	77% 1mg	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	35% 140μg	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	933% 840mg	794% 715mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Longans	Litchis	Recommended Dietary Allowance
Calcium	1% 10mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	164% 1.48mg	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	16.3% 1.3mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	24% 0.55mg	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	30% 210mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22.4% 828g	22% 818g	3700g per day for Men 19-50 years

Nutrient Comparison: Longans VS Litchis per 1 kg

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

Lets compare vitamin content per 1 kilogram of Longans vs Litchis:

• 1 kilogram of Longans has 2.8 times more Vitamin B1 and 2.2 times more Vitamin B2 than Litchis.
• While 1 kg of Raw Litchis contains 2 times more Vitamin B3 than Raw Longans.
• Both Longans and Litchis provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Longans have insufficient amounts of Vitamin B3
• 1 kilogram of Litchis have insufficient amounts of Vitamin B1
• Both Raw Longans as well as Raw Litchis have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Longans vs Litchis:

• 1 kilogram of Longans has 1.6 times more Potassium than Litchis.
• While 1 kg of Raw Litchis contains 2.4 times more Iron and 1.5 times more Phosphorus than Raw Longans.
• Both Longans and Litchis contain similar levels of Copper, Magnesium, Manganese and Water per one kilogram.
• 1 kilogram of Longans lack sufficient amounts of Iron
• Both Raw Longans as well as Raw Litchis lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Longans has 1.6 times more Protein than Litchis.
• Both Longans and Litchis offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Litchis provide inadequate amounts of Protein