Comparing Nutrients in 1 kilogram Navel Oranges VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Navel Oranges	Dried Litchis	Recommended Dietary Allowance
Energy	17% 490kcal	96% 2770kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	8.44% 2.7g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	544% 707g	130g per day for Men 19-50 years
Sugars	117% 85g	912% 661g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	121% 46g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Litchis	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	438% 5.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	69.2% 0.9mg	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	85% 340μg	30% 120μg	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	657% 591mg	2033% 1830mg	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	10% 1.5mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Litchis	Recommended Dietary Allowance
Calcium	43% 430mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	701% 6.3mg	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	16.3% 1.3mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	102% 2.34mg	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	33% 230mg	259% 1810mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	326% 11100mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.2% 860g	6.03% 223g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Litchis per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Dried Litchis:

• 1 kilogram of Navel Oranges has 6.8 times more Vitamin B1 and 2.8 times more Vitamin B9 than Dried Litchis.
• While 1 kg of Dried Litchis contains 11.2 times more Vitamin B2, 7.3 times more Vitamin B3, 3.1 times more Vitamin C and 2.1 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Dried Litchis provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E
• 1 kilogram of Dried Litchis have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Dried Litchis:

• 1 kilogram of Navel Oranges has 1.3 times more Calcium and 3.9 times more Water than Dried Litchis.
• While 1 kg of Dried Litchis contains 16.2 times more Copper, 13.1 times more Iron, 3.8 times more Magnesium, 8.1 times more Manganese, 7.9 times more Phosphorus, 6.7 times more Potassium, more Selenium and 3.5 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Litchis contains 5.7 times more Energy, 19.8 times more Omega 3, 5.6 times more Carbohydrate, 7.8 times more Sugars, 2.1 times more Fiber and 4.2 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Dried Litchis provide inadequate amounts of Omega 6 in one kilogram.