Comparing Nutrients in 5 ounces Longans VS Loquats

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Loquats	3%	3%	94%

Macro Nutrients

	Longans	Loquats	Recommended Dietary Allowance
Energy	2.93% 85kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.64% 0.11g	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	13.2% 17.2g	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	6.34% 2.4g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Longans	Loquats	Recommended Dietary Allowance
Vitamin A	NA	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	1.6% 0.26mg	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	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	132% 119mg	1.57% 1.4mg	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	Loquats	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	6.3% 0.057mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.074mg	9.12% 0.21mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.17% 117g	3.32% 123g	3700g per day for Men 19-50 years

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

• Raw Longans have 1.6 times more Vitamin B1, 5.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 84 times more Vitamin C than Raw Loquats.
• Both Raw Longans as well as Raw Loquats have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Longans vs Loquats:

• Raw Longans have 4.2 times more Copper than Raw Loquats.
• While Raw Loquats contain 16 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium, 2.8 times more Manganese and 1.3 times more Phosphorus than Raw Longans.
• Both Raw Longans and Raw Loquats have similar amounts of Potassium and Water per 5 oz.
• Both Raw Longans as well as Raw Loquats have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Longans have 1.3 times more Energy, 1.2 times more Carbohydrate and 3 times more Protein than Raw Loquats.
• While Raw Loquats contain 1.5 times more Fiber than Raw Longans.
• Both Raw Longans as well as Raw Loquats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.