Comparing Nutrients in 500 calories Litchis VS Sweetened Dried Blueberries

Weight per 500 calories

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

Sweetened Dried Blueberries have 4.8 times more energy per unit of mass than Raw Litchis, which is high in comparison to other foods. Litchis having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Litchis VS Sweetened Dried Blueberries Nutrients Per 500 Kcal

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

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

• 500 calories of Litchis have 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.
• While 500 kcal of Sweetened Dried Blueberries contain 1.7 times more Vitamin B1, 7 times more Vitamin E and 30.9 times more Vitamin K than Raw Litchis.
• 500 calories of Litchis have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• 500 calories of Sweetened Dried Blueberries have insufficient amounts of Vitamin B9
• Both Raw Litchis as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Litchis have 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 and 26.5 times more Water than Sweetened Dried Blueberries.
• 500 calories of Sweetened Dried Blueberries lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Litchis as well as Sweetened Dried Blueberries lack sufficient amounts of Calcium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Litchis have 1.9 times more Omega 3 and 1.6 times more Protein than Sweetened Dried Blueberries.
• While 500 kcal of Sweetened Dried Blueberries contain 3.5 times more Omega 6 than Raw Litchis.
• Both Litchis and Sweetened Dried Blueberries offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• 500 calories of Litchis provide inadequate amounts of Omega 6
• 500 calories of Sweetened Dried Blueberries provide inadequate amounts of Protein