Comparing Nutrients in 500 calories Sweetened Dried Blueberries VS Litchis

Weight per 500 calories

• Sweetened Dried Blueberries: 158g
• Litchis: 758g

Sweetened Dried Blueberries have 4.8 times more energy per 100g than Litchis. It has high energy density when compared to other foods. Raw Litchis having low energy density.

Which food has more nutrients per 500 calories - Sweetened Dried Blueberries or Litchis?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Litchis	5%	5%	90%

Macro Nutrients

	Sweetened Dried Blueberries	Litchis	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.94g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	96% 125g	130g per day for Men 19-50 years
Sugars	147% 106g	159% 115g	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	31% 12g	26% 9.85g	38g per day for Men 19-50 years
Protein	7.04% 3.94g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Litchis	Recommended Dietary Allowance
Vitamin A	1.23% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	6.94% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	28.6% 4.57mg	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	18.4% 0.24mg	58.3% 0.76mg	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	4.73% 19μg	26.5% 106μg	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	41.7% 37.5mg	602% 542mg	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	24.7% 3.7mg	3.54% 0.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	2.53% 3.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Litchis	Recommended Dietary Allowance
Calcium	3% 30mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	125% 1.12mg	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	17.7% 1.4mg	29.4% 2.35mg	8mg per day for Men 19-50 years
Magnesium	6.76% 28.4mg	18% 75.8mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	8.1% 56.8mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	9.93% 338mg	38% 1295mg	3400mg per day for Men 19-50 years
Selenium	1.72% 0.95μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.73mg	0.51% 7.58mg	1500mg per day for Men 19-50 years
Zinc	7.03% 0.77mg	4.82% 0.53mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	16.7% 619g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sweetened Dried Blueberries vs Litchis:

• Sweetened Dried Blueberries have 1.7 times more Vitamin B1, 7 times more Vitamin E and 30.9 times more Vitamin K than Raw Litchis.
• While Raw Litchis contain 2.5 times more Vitamin B2, 2.5 times more Vitamin B3, 3.2 times more Vitamin B6, 5.6 times more Vitamin B9 and 14.4 times more Vitamin C than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries as well as Raw Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sweetened Dried Blueberries vs Litchis:

• Sweetened Dried Blueberries have 1.5 times more Zinc than Raw Litchis.
• While Raw Litchis contain 4.4 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 4.1 times more Phosphorus, 3.8 times more Potassium, 4.8 times more Selenium and 26.5 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries as well as Raw Litchis have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweetened Dried Blueberries have 3.5 times more Omega 6 and 1.2 times more Fiber than Raw Litchis.
• While Raw Litchis contain 1.9 times more Omega 3 and 1.6 times more Protein than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Raw Litchis have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Sweetened Dried Blueberries as well as Raw Litchis have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.