Comparing Nutrients in 5 ounces Almonds VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Almonds	Dried Litchis	Recommended Dietary Allowance
Energy	28.3% 821kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	77% 100g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	129% 94g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	17% 6.52g	38g per day for Men 19-50 years
Protein	53.5% 30g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	4.25% 17μg	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	0% 0mg	288% 259mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Litchis	Recommended Dietary Allowance
Calcium	38% 381mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	99% 0.89mg	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	65.7% 5.26mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	14.4% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	46.3% 1573mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.85% 31.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Dried Litchis:

• Almonds have 20.5 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B6, 3.7 times more Vitamin B9 and 82.7 times more Vitamin E than Dried Litchis.
• While Dried Litchis contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Dried Litchis have similar amounts of Vitamin B3 per 5 oz.
• Both Almonds as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Dried Litchis:

• Almonds have 8.2 times more Calcium, 1.6 times more Copper, 2.2 times more Iron, 6.4 times more Magnesium, 9.3 times more Manganese, 2.7 times more Phosphorus, 3.2 times more Selenium and 11.1 times more Zinc than Dried Litchis.
• While Dried Litchis contain 1.5 times more Potassium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.1 times more Energy, 41.6 times more Fat, 14.1 times more Saturated Fat, 67 times more Omega 6, 2.7 times more Fiber and 5.6 times more Protein than Dried Litchis.
• While Dried Litchis contain 59.3 times more Omega 3, 3.3 times more Carbohydrate and 15.2 times more Sugars than Almonds.
• Both Almonds as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.