Comparing Nutrients in 1 pound Dried Litchis VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Litchis	5%	5%	90%

Macro Nutrients

	Dried Litchis	Litchis	Recommended Dietary Allowance
Energy	43.3% 1256kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	57.7% 75g	130g per day for Men 19-50 years
Sugars	414% 300g	95% 69g	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	55% 21g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	17% 2.74mg	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	31.4% 0.41mg	35% 0.45mg	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	16% 63.5μg	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	922% 830mg	360% 324mg	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	9.37% 1.4mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Litchis	Recommended Dietary Allowance
Calcium	15% 150mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	74.6% 0.67mg	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	96% 7.7mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	11% 0.25mg	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	117% 821mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	148% 5035mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.73% 101g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Litchis VS Litchis per 1 lb

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

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

• 1 pound of Dried Litchis has 8.8 times more Vitamin B2, 5.1 times more Vitamin B3, 2.6 times more Vitamin C and 4.4 times more Vitamin E than Litchis.
• Both Dried Litchis and Litchis provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Litchis have insufficient amounts of Vitamin E
• Both Dried Litchis as well as Raw Litchis have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Dried Litchis vs Litchis:

• 1 pound of Dried Litchis has 6.6 times more Calcium, 4.3 times more Copper, 5.5 times more Iron, 4.2 times more Magnesium, 4.3 times more Manganese, 5.8 times more Phosphorus, 6.5 times more Potassium, 2.2 times more Selenium and 4 times more Zinc than Litchis.
• While 1 lb of Raw Litchis contains 3.7 times more Water than Dried Litchis.
• 1 pound of Litchis lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Litchis has 4.2 times more Energy, 2.7 times more Omega 3, 4.3 times more Carbohydrate, 4.3 times more Sugars, 3.5 times more Fiber and 4.6 times more Protein than Litchis.
• 1 pound of Litchis provide inadequate amounts of Protein
• Both Dried Litchis as well as Raw Litchis provide inadequate amounts of Omega 6 in one pound.