Comparing Nutrients in 7 ounces Sweetened Dried Blueberries VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Litchis	5%	5%	90%

Macro Nutrients

	Sweetened Dried Blueberries	Litchis	Recommended Dietary Allowance
Energy	21.7% 629kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	25.2% 33g	130g per day for Men 19-50 years
Sugars	185% 134g	41.7% 30.2g	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	39% 15g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Litchis	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	7.48% 1.2mg	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	23.2% 0.3mg	15.3% 0.2mg	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	5.95% 24μg	6.95% 27.8μg	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	52.5% 47.2mg	158% 142mg	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	31% 4.66mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Litchis	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	32.6% 0.29mg	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	22.3% 1.8mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	4.75% 0.11mg	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	10.2% 71.4mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	4.4% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweetened Dried Blueberries vs Litchis:

• Sweetened Dried Blueberries have 8.4 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 33.6 times more Vitamin E and 148.5 times more Vitamin K than Raw Litchis.
• While Raw Litchis contain 3 times more Vitamin C than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Raw Litchis have similar amounts of Vitamin B9 per 7 oz.
• Both Sweetened Dried Blueberries as well as Raw Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweetened Dried Blueberries vs Litchis:

• Sweetened Dried Blueberries have 3.8 times more Calcium, 2.9 times more Iron, 1.8 times more Magnesium, 1.3 times more Potassium and 7 times more Zinc than Raw Litchis.
• While Raw Litchis contain 5.5 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Raw Litchis have similar amounts of Copper, Phosphorus and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sweetened Dried Blueberries have 4.8 times more Energy, 5.7 times more Fat, 2.5 times more Omega 3, 17 times more Omega 6, 4.8 times more Carbohydrate, 4.4 times more Sugars, 5.8 times more Fiber and 3 times more Protein than Raw Litchis.
• Both Sweetened Dried Blueberries as well as Raw Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.