Comparing Nutrients in 5 ounces Longans VS Dried Longans

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Dried Longans	6%	1%	93%

Macro Nutrients

	Longans	Dried Longans	Recommended Dietary Allowance
Energy	2.93% 85kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	80.7% 105g	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	4.1% 1.56g	NA	38g per day for Men 19-50 years
Protein	3.3% 1.86g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Longans	Dried Longans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	54.5% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	8.86% 1.4mg	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	NA	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	NA	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	132% 119mg	44% 39.7mg	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

	Longans	Dried Longans	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	127% 1.14mg	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	2.3% 0.18mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.074mg	15.3% 0.35mg	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	4.25% 29.8mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.17% 117g	0.67% 25g	3700g per day for Men 19-50 years

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

• Raw Longans have 3 times more Vitamin C than Dried Longans.
• While Dried Longans contain 1.3 times more Vitamin B1, 3.6 times more Vitamin B2 and 3.3 times more Vitamin B3 than Raw Longans.
• Both Raw Longans as well as Dried Longans have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Longans vs Dried Longans:

• Raw Longans have 4.7 times more Water than Dried Longans.
• While Dried Longans contain 45 times more Calcium, 4.8 times more Copper, 41.5 times more Iron, 4.6 times more Magnesium, 4.8 times more Manganese, 9.3 times more Phosphorus, 2.5 times more Potassium, more Sodium and 4.4 times more Zinc than Raw Longans.

Comparison of macro-nutrients per 5 ounces:

• Dried Longans contain 4.8 times more Energy, 4.9 times more Carbohydrate and 3.7 times more Protein than Raw Longans.
• Both Raw Longans as well as Dried Longans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.