Comparing Nutrients in 300 calories Dried Butternuts VS Litchis

Weight per 300 calories

• Dried Butternuts: 49g
• Litchis: 455g

Dried Butternuts have 9.3 times more energy per 100g than Litchis. It has very high energy density when compared to other foods. Raw Litchis having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Litchis	5%	5%	90%

Macro Nutrients

	Dried Butternuts	Litchis	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	18.5% 0.3g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.54% 5.9g	57.8% 75g	130g per day for Men 19-50 years
Sugars	NA	95% 69.2g	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	6.06% 2.3g	15.6% 5.9g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	6.74% 3.77g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Litchis	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	22.7% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	35% 0.45mg	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	8.1% 32.4μg	16% 63.6μg	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	1.74% 1.57mg	361% 325mg	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	NA	2.12% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Litchis	Recommended Dietary Allowance
Calcium	2.6% 26mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	74.7% 0.67mg	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	24.6% 1.97mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	11% 45.5mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	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	31.2% 219mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	23% 777mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	0.3% 4.55mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	10% 372g	3700g per day for Men 19-50 years

Dried Butternuts VS Litchis Nutrients Per 300 Kcal

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

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

• 300 calories of Dried Butternuts have 3.8 times more Vitamin B1 than Litchis.
• While 300 kcal of Raw Litchis contain 4.1 times more Vitamin B2, 5.4 times more Vitamin B3, 1.7 times more Vitamin B6, 2 times more Vitamin B9 and 207.2 times more Vitamin C than Dried Butternuts.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• 300 calories of Litchis have insufficient amounts of Vitamin B1
• Both Dried Butternuts as well as Raw Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Butternuts vs Litchis:

• 300 calories of Dried Butternuts have 1.4 times more Iron, 2.6 times more Magnesium, 12.9 times more Manganese, 1.6 times more Phosphorus, 3.1 times more Selenium and 4.8 times more Zinc than Litchis.
• While 300 kcal of Raw Litchis contain 3 times more Copper, 3.8 times more Potassium and 227 times more Water than Dried Butternuts.
• 300 calories of Litchis lack sufficient amounts of Selenium and Zinc
• Both Dried Butternuts as well as Raw Litchis lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have 14 times more Fat, 14.5 times more Omega 3, 54.3 times more Omega 6 and 3.2 times more Protein than Litchis.
• While 300 kcal of Raw Litchis contain 12.7 times more Carbohydrate and 2.6 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Litchis offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 300 calories of Litchis provide inadequate amounts of Omega 6