Comparing Nutrients in 5 ounces Dried Litchis VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Dried Litchis	Fresh Orange juice	Recommended Dietary Allowance
Energy	13.5% 393kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	15.8% 0.25g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	129% 94g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	17% 6.52g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	9.6% 5.4g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	4.36% 0.057mg	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	4.25% 17μg	10.6% 42.5μg	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	288% 259mg	78.7% 71mg	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	2.93% 0.44mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Fresh Orange juice	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	6.93% 0.062mg	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	30% 2.4mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	0.86% 0.02mg	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	36.7% 257mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	46.3% 1573mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Litchis VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Litchis versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Litchis vs Fresh Orange juice:

• 5 ounces of Dried Litchis have 19 times more Vitamin B2, 7.8 times more Vitamin B3, 2.3 times more Vitamin B6, 3.7 times more Vitamin C and 7.8 times more Vitamin E than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 9 times more Vitamin B1 and 2.5 times more Vitamin B9 than Dried Litchis.
• 5 ounces of Dried Litchis have insufficient amounts of Vitamin B1
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Dried Litchis as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Dried Litchis vs Fresh Orange juice:

• 5 ounces of Dried Litchis have 3 times more Calcium, 14.3 times more Copper, 8.5 times more Iron, 3.8 times more Magnesium, 16.7 times more Manganese, 10.6 times more Phosphorus, 5.6 times more Potassium, 13 times more Selenium and 5.6 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 4 times more Water than Dried Litchis.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Litchis have 6.2 times more Energy, 16.2 times more Omega 3, 6.8 times more Carbohydrate, 7.9 times more Sugars, 23 times more Fiber and 5.4 times more Protein than Fresh Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Dried Litchis as well as Raw Orange juice provide inadequate amounts of Omega 6 in five ounces.