Comparing Nutrients in 5 ounces Litchis VS Longans

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Longans	8%	1%	91%

Macro Nutrients

	Litchis	Longans	Recommended Dietary Allowance
Energy	3.23% 94kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	NA	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	4.85% 1.84g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Litchis	Longans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	2.66% 0.43mg	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	11% 0.14mg	NA	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	4.96% 20μg	NA	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	113% 101mg	132% 119mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Longans	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	26.6% 0.24mg	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	5.5% 0.44mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	3.4% 0.078mg	3.2% 0.074mg	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	6.28% 44mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.17% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Litchis vs Longans:

• Raw Litchis have 2 times more Vitamin B3 than Raw Longans.
• While Raw Longans contain 2.8 times more Vitamin B1 and 2.2 times more Vitamin B2 than Raw Litchis.
• Both Raw Litchis and Raw Longans have similar amounts of Vitamin C per 5 oz.
• Both Raw Litchis as well as Raw Longans have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Litchis vs Longans:

• Raw Litchis have 2.4 times more Iron and 1.5 times more Phosphorus than Raw Longans.
• While Raw Longans contain 1.6 times more Potassium than Raw Litchis.
• Both Raw Litchis and Raw Longans have similar amounts of Copper, Magnesium, Manganese and Water per 5 oz.
• Both Raw Litchis as well as Raw Longans have insufficient amounts of Calcium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Longans contain 1.6 times more Protein than Raw Litchis.
• Both Raw Litchis and Raw Longans have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Raw Litchis as well as Raw Longans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.