Comparing Nutrients in 300 calories Brazilnuts VS Dried Litchis

Weight per 300 calories

• Brazilnuts: 45.5g
• Dried Litchis: 108g

Brazilnuts have 2.4 times more energy per 100g than Dried Litchis. It has very high energy density when compared to other foods. Dried Litchis having high energy density.

Discover which food has more nutrients per 300 calories - Brazilnuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.5g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	23% 7.34g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	65.2% 11g	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	4.1% 5.34g	59% 76.6g	130g per day for Men 19-50 years
Sugars	1.46% 1.06g	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	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	% 1.06g	NA	g per day for Men 19-50 years
Fiber	9% 3.4g	13% 5g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	7.35% 4.1g	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	23.4% 0.28mg	0.9% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.84% 0.13mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.68% 0.084mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.54% 0.046mg	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	2.5% 10μg	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	0.35% 0.32mg	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	17% 2.57mg	2.24% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.44% 1.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Dried Litchis	Recommended Dietary Allowance
Calcium	7.3% 73mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	14% 1.1mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	11% 45.5mg	420mg per day for Men 19-50 years
Manganese	24.2% 0.56mg	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	47% 330mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	35.4% 1202mg	3400mg per day for Men 19-50 years
Selenium	1587% 873μg	2.56% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	0.22% 3.25mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	2.76% 0.3mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	0.65% 24g	3700g per day for Men 19-50 years

Brazilnuts VS Dried Litchis Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Brazilnuts or Dried Litchis?

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

• 300 calories of Brazilnuts have 25.9 times more Vitamin B1 and 7.7 times more Vitamin E than Dried Litchis.
• While 300 kcal of Dried Litchis contain 38.7 times more Vitamin B2, 25 times more Vitamin B3, 2.1 times more Vitamin B6 and 622 times more Vitamin C than Dried Brazilnuts.
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• 300 calories of Dried Litchis have insufficient amounts of Vitamin B1 and Vitamin E
• Both Dried Brazilnuts as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Brazilnuts vs Dried Litchis:

• 300 calories of Brazilnuts have 2 times more Calcium, 3.8 times more Magnesium, 2.2 times more Manganese, 1.7 times more Phosphorus, 619.8 times more Selenium and 6.1 times more Zinc than Dried Litchis.
• While 300 kcal of Dried Litchis contain 1.7 times more Iron and 4 times more Potassium than Dried Brazilnuts.
• Both Brazilnuts and Dried Litchis contain similar levels of Copper per 300 calories.
• 300 calories of Dried Litchis lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Brazilnuts have 23.5 times more Fat, 25.1 times more Saturated Fat, 55.7 times more Omega 6 and 1.6 times more Protein than Dried Litchis.
• While 300 kcal of Dried Litchis contain 11.8 times more Omega 3, 14.3 times more Carbohydrate, 67.5 times more Sugars and 1.5 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Dried Litchis offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate
• 300 calories of Dried Litchis provide inadequate amounts of Omega 6