Comparing Nutrients in 1 pound Dried Longans VS Longans

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Longans	8%	1%	91%

Macro Nutrients

	Dried Longans	Longans	Recommended Dietary Allowance
Energy	44.7% 1297kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 336g	53% 68.7g	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	NA	13% 5g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Longans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	8.5% 1.36mg	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	NA	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	NA	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	141% 127mg	423% 381mg	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

	Dried Longans	Longans	Recommended Dietary Allowance
Calcium	20.4% 204mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	407% 3.66mg	85% 0.77mg	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	306% 24.5mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	10.3% 0.24mg	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	127% 889mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	87.8% 2985mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	2.16% 80g	10% 375g	3700g per day for Men 19-50 years

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

• Dried Longans have 1.3 times more Vitamin B1, 3.6 times more Vitamin B2 and 3.3 times more Vitamin B3 than Raw Longans.
• While Raw Longans contain 3 times more Vitamin C than Dried Longans.
• Both Dried Longans as well as Raw Longans have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Dried Longans vs Longans:

• Dried Longans have 45 times more Calcium, 4.8 times more Copper, 41.5 times more Iron, 4.6 times more Magnesium, 4.8 times more Manganese, 9.3 times more Phosphorus, 2.5 times more Potassium, more Sodium and 4.4 times more Zinc than Raw Longans.
• While Raw Longans contain 4.7 times more Water than Dried Longans.

Comparison of macro-nutrients per 1 pound:

• Dried Longans have 4.8 times more Energy, 4.9 times more Carbohydrate and 3.7 times more Protein than Raw Longans.
• Both Dried Longans as well as Raw Longans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.