Comparing Nutrients in 1 pound Sweetened Dried Blueberries VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Sweetened Dried Blueberries	Dried Litchis	Recommended Dietary Allowance
Energy	49.6% 1438kcal	43.3% 1256kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	3.83% 1.22g	32g per day for Men 19-50 years
Omega 3	46.2% 0.74g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.16g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	247% 321g	130g per day for Men 19-50 years
Sugars	422% 306g	414% 300g	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	89.5% 34g	55% 21g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Dried Litchis	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	88% 14mg	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	53% 0.69mg	31.4% 0.41mg	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	13.6% 54.4μg	13.6% 54.4μg	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	120% 108mg	922% 830mg	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	71% 10.7mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 269μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Dried Litchis	Recommended Dietary Allowance
Calcium	8.6% 86mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	318% 2.86mg	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	51% 4.1mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	46% 1.06mg	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	23.3% 163mg	117% 821mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	148% 5035mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.73% 101g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweetened Dried Blueberries vs Dried Litchis:

• Sweetened Dried Blueberries have 9.2 times more Vitamin B1, 1.7 times more Vitamin B6, 7.6 times more Vitamin E and 37.1 times more Vitamin K than Dried Litchis.
• While Dried Litchis contain 4.5 times more Vitamin B2, 2.7 times more Vitamin B3 and 7.7 times more Vitamin C than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Dried Litchis have similar amounts of Vitamin B9 per 1 lb.
• Both Sweetened Dried Blueberries as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweetened Dried Blueberries vs Dried Litchis:

• Sweetened Dried Blueberries have 1.8 times more Zinc than Dried Litchis.
• While Dried Litchis contain 1.7 times more Calcium, 3.9 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 5 times more Phosphorus, 5.2 times more Potassium and 2.2 times more Selenium than Sweetened Dried Blueberries.

Comparison of macro-nutrients per 1 pound:

• Sweetened Dried Blueberries have 2.1 times more Fat, 6.2 times more Omega 6 and 1.6 times more Fiber than Dried Litchis.
• While Dried Litchis contain 1.5 times more Protein than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Dried Litchis have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 1 lb.
• Both Sweetened Dried Blueberries as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.