Comparing Nutrients in 1 pound Almonds VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Almonds	Dried Litchis	Recommended Dietary Allowance
Energy	91% 2626kcal	43.3% 1256kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	3.83% 1.22g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	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	75% 98g	247% 321g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	55% 21g	38g per day for Men 19-50 years
Protein	171% 96g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	0% 0mg	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	775% 116mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Litchis	Recommended Dietary Allowance
Calcium	122% 1220mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	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	210% 17mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	46% 1.06mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	117% 821mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	148% 5035mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.54% 20g	2.73% 101g	3700g per day for Men 19-50 years

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

• Almonds have 20.5 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 82.7 times more Vitamin E than Dried Litchis.
• While Dried Litchis contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Dried Litchis have similar amounts of Vitamin B3 per 1 lb.
• Both Almonds 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 Almonds vs Dried Litchis:

• Almonds have 8.2 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 6.4 times more Magnesium, 9.3 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Selenium and 11.1 times more Zinc than Dried Litchis.
• While Dried Litchis contain 1.5 times more Potassium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.1 times more Energy, 41.6 times more Fat, 14.1 times more Saturated Fat, 67 times more Omega 6, 2.7 times more Fiber and 5.6 times more Protein than Dried Litchis.
• While Dried Litchis contain 59.3 times more Omega 3, 3.3 times more Carbohydrate and 15.2 times more Sugars than Almonds.
• Both Almonds as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.