Comparing Nutrients in 1 pound Brazilnuts VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Brazilnuts	Dried Litchis	Recommended Dietary Allowance
Energy	103% 2989kcal	43.3% 1256kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	3.83% 1.22g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	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	41% 53.3g	247% 321g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	55% 21g	38g per day for Men 19-50 years
Protein	116% 65g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	233% 2.8mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	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

	Brazilnuts	Dried Litchis	Recommended Dietary Allowance
Calcium	72.6% 726mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	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	138% 11mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	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	470% 3289mg	117% 821mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	148% 5035mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	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	167% 18.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	2.73% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Dried Litchis per 1 lb

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

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

• 1 pound of Brazilnuts has 61.7 times more Vitamin B1, 1.8 times more Vitamin B9 and 18.2 times more Vitamin E than Dried Litchis.
• While 1 lb of Dried Litchis contains 16.3 times more Vitamin B2, 10.5 times more Vitamin B3 and 261.4 times more Vitamin C than Dried Brazilnuts.
• Both Brazilnuts and Dried Litchis provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• 1 pound of Dried Litchis have insufficient amounts of Vitamin B1
• Both Dried Brazilnuts as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Dried Litchis:

• 1 pound of Brazilnuts has 4.8 times more Calcium, 2.8 times more Copper, 1.4 times more Iron, 9 times more Magnesium, 5.2 times more Manganese, 4 times more Phosphorus, 1474.6 times more Selenium and 14.5 times more Zinc than Dried Litchis.
• While 1 lb of Dried Litchis contains 1.7 times more Potassium than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 2.4 times more Energy, 55.9 times more Fat, 59.8 times more Saturated Fat, 132.4 times more Omega 6, 1.6 times more Fiber and 3.8 times more Protein than Dried Litchis.
• While 1 lb of Dried Litchis contains 4.9 times more Omega 3, 6 times more Carbohydrate and 28.4 times more Sugars than Dried Brazilnuts.
• 1 pound of Dried Litchis provide inadequate amounts of Omega 6