Comparing Nutrients in 1 kilogram Longans VS Mammy-apple

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Longans	Mammy-apple	Recommended Dietary Allowance
Energy	20.7% 600kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	NA	4.25% 1.36g	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	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	96% 125g	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	79% 30g	38g per day for Men 19-50 years
Protein	23.4% 13g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Longans	Mammy-apple	Recommended Dietary Allowance
Vitamin A	NA	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.6% 1.03mg	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	156% 140mg	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	Mammy-apple	Recommended Dietary Allowance
Calcium	1% 10mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	96% 0.86mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	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	30% 210mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	22.4% 828g	23.3% 862g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Longans vs Mammy-apple:

• Raw Longans have 1.6 times more Vitamin B1, 3.5 times more Vitamin B2 and 6 times more Vitamin C than Raw Mammy-apple.
• While Raw Mammy-apple contains 1.3 times more Vitamin B3 than Raw Longans.
• Both Raw Longans as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Longans vs Mammy-apple:

• Raw Longans have 2 times more Copper, 1.9 times more Phosphorus and 5.7 times more Potassium than Raw Mammy-apple.
• While Raw Mammy-apple contains 11 times more Calcium, 5.4 times more Iron, 1.6 times more Magnesium and more Sodium than Raw Longans.
• Both Raw Longans and Raw Mammy-apple have similar amounts of Water per 1 kg.
• Both Raw Longans as well as Raw Mammy-apple have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Longans have 1.2 times more Carbohydrate and 2.6 times more Protein than Raw Mammy-apple.
• While Raw Mammy-apple contains 2.7 times more Fiber than Raw Longans.
• Both Raw Longans and Raw Mammy-apple have similar amounts of Energy per 1 kg.
• Both Raw Longans as well as Raw Mammy-apple have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.