Comparing Nutrients in 1 kilogram Longans VS Loquats

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Loquats	3%	3%	94%

Macro Nutrients

	Longans	Loquats	Recommended Dietary Allowance
Energy	20.7% 600kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	4.53% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	29% 11g	44.7% 17g	38g per day for Men 19-50 years
Protein	23.4% 13g	7.68% 4.3g	56g per day for Men 19-50 years

Vitamins

	Longans	Loquats	Recommended Dietary Allowance
Vitamin A	NA	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	11.3% 1.8mg	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	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Longans	Loquats	Recommended Dietary Allowance
Calcium	1% 10mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	44.4% 0.4mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	64.3% 1.48mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	78.2% 2660mg	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	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	22.4% 828g	23.4% 867g	3700g per day for Men 19-50 years

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

• Raw Longans have 1.6 times more Vitamin B1, 5.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 84 times more Vitamin C than Raw Loquats.
• Both Raw Longans as well as Raw Loquats have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Longans vs Loquats:

• Raw Longans have 4.2 times more Copper than Raw Loquats.
• While Raw Loquats contain 16 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium, 2.8 times more Manganese and 1.3 times more Phosphorus than Raw Longans.
• Both Raw Longans and Raw Loquats have similar amounts of Potassium and Water per 1 kg.
• Both Raw Longans as well as Raw Loquats have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Longans have 1.3 times more Energy, 1.2 times more Carbohydrate and 3 times more Protein than Raw Loquats.
• While Raw Loquats contain 1.5 times more Fiber than Raw Longans.
• Both Raw Longans as well as Raw Loquats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.