Comparing Nutrients in 300 calories Litchis VS Dried Litchis

Weight per 300 calories

• Litchis: 455g
• Dried Litchis: 108g

Dried Litchis have 4.2 times more energy per unit of mass than Raw Litchis, which is high in comparison to other foods. Litchis having low energy density.

Which food has more nutrients per 300 calories - Litchis or Dried Litchis?

Macros Ratio

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

Macro Nutrients

	Litchis	Dried Litchis	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	18.5% 0.3g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.8% 75g	59% 76.6g	130g per day for Men 19-50 years
Sugars	95% 69.2g	99% 71.6g	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	15.6% 5.9g	13% 5g	38g per day for Men 19-50 years
Protein	6.74% 3.77g	7.35% 4.1g	56g per day for Men 19-50 years

Vitamins

	Litchis	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	4.17% 0.05mg	0.9% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.3mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	21% 3.36mg	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	35% 0.45mg	7.5% 0.097mg	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	16% 63.6μg	3.25% 13μg	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	361% 325mg	220% 198mg	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	2.12% 0.32mg	2.24% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	1.44% 1.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Dried Litchis	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	74.7% 0.67mg	76% 0.68mg	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	17.6% 1.4mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	11% 45.5mg	11% 45.5mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	20% 141mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	23% 777mg	35.4% 1202mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	2.56% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.55mg	0.22% 3.25mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.76% 0.3mg	11mg per day for Men 19-50 years
Water	10% 372g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Litchis vs Dried Litchis:

• Raw Litchis have 4.6 times more Vitamin B1, 4.7 times more Vitamin B6, 4.9 times more Vitamin B9 and 1.6 times more Vitamin C than Dried Litchis.
• While Dried Litchis contain 2.1 times more Vitamin B2 than Raw Litchis.
• Both Raw Litchis and Dried Litchis have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Litchis as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Litchis vs Dried Litchis:

• Raw Litchis have 1.9 times more Selenium and 15.4 times more Water than Dried Litchis.
• While Dried Litchis contain 1.6 times more Calcium, 1.3 times more Iron, 1.4 times more Phosphorus and 1.5 times more Potassium than Raw Litchis.
• Both Raw Litchis and Dried Litchis have similar amounts of Copper, Magnesium and Manganese per 300 kcal.
• Both Raw Litchis as well as Dried Litchis have insufficient amounts of Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Litchis have 1.5 times more Omega 3 than Dried Litchis.
• Both Raw Litchis and Dried Litchis have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Raw Litchis as well as Dried Litchis have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.