Comparing Nutrients in 5 ounces Longans VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Longans	Valencia Oranges	Recommended Dietary Allowance
Energy	2.93% 85kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.062g	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% 17g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Longans	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	5.83% 0.052mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.074mg	1.4% 0.033mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.17% 117g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Longans vs Valencia Oranges:

• Raw Longans have 3.5 times more Vitamin B2 and 1.7 times more Vitamin C than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.8 times more Vitamin B1 than Raw Longans.
• Both Raw Longans and Raw Valencia Oranges have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Longans as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Longans vs Valencia Oranges:

• Raw Longans have 4.6 times more Copper, 1.4 times more Iron, 2.3 times more Manganese, 1.2 times more Phosphorus and 1.5 times more Potassium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 40 times more Calcium than Raw Longans.
• Both Raw Longans and Raw Valencia Oranges have similar amounts of Magnesium and Water per 5 oz.
• Both Raw Longans as well as Raw Valencia Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Longans have 1.2 times more Energy, 1.3 times more Carbohydrate and 1.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Fiber than Raw Longans.
• Both Raw Longans as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.