Comparing Nutrients in 5 ounces Dried Longans VS Mammy-apple

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Dried Longans	Mammy-apple	Recommended Dietary Allowance
Energy	14% 405kcal	2.5% 72.3kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	12.4% 6.95g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Mammy-apple	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.5% 0.71mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11% 0.14mg	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	NA	4.96% 20μg	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	44% 39.7mg	22% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Longans	Mammy-apple	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	13.5% 0.12mg	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	96% 7.65mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	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	39.7% 278mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.67% 25g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Longans vs Mammy-apple:

• Dried Longans have 2 times more Vitamin B1, 12.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 2 times more Vitamin C than Raw Mammy-apple.
• Both Dried Longans as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Dried Longans vs Mammy-apple:

• Dried Longans have 4.1 times more Calcium, 9.4 times more Copper, 7.7 times more Iron, 2.9 times more Magnesium, 17.8 times more Phosphorus, 14 times more Potassium, 3.2 times more Sodium and 2.2 times more Zinc than Raw Mammy-apple.
• While Raw Mammy-apple contains 4.9 times more Water than Dried Longans.

Comparison of macro-nutrients per 5 ounces:

• Dried Longans have 5.6 times more Energy, 5.9 times more Carbohydrate and 9.8 times more Protein than Raw Mammy-apple.
• Both Dried Longans as well as Raw Mammy-apple have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.