Comparing Nutrients in 7 ounces Dried Litchis VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Dried Litchis	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	19% 550kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	20.2% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	122% 159g	130g per day for Men 19-50 years
Sugars	181% 131g	185% 134g	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	24% 9.13g	39% 15g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	14.3% 2.3mg	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	13.7% 0.18mg	23.2% 0.3mg	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	5.95% 24μg	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	404% 363mg	52.5% 47.2mg	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	4.1% 0.62mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	35.3% 0.32mg	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	42% 3.37mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	NA	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	51.3% 359mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	0.79% 29.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Litchis VS Sweetened Dried Blueberries per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Litchis versus 7 oz of Sweetened Dried Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Dried Litchis have 4.5 times more Vitamin B2, 2.7 times more Vitamin B3 and 7.7 times more Vitamin C than Sweetened Dried Blueberries.
• While 7 oz of Sweetened Dried Blueberries contain 9.2 times more Vitamin B1, 1.7 times more Vitamin B6, 7.6 times more Vitamin E and 37.1 times more Vitamin K than Dried Litchis.
• Both Dried Litchis and Sweetened Dried Blueberries provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Dried Litchis have insufficient amounts of Vitamin B1 and Vitamin K
• Both Dried Litchis as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Litchis have 1.7 times more Calcium, 3.9 times more Copper, 1.9 times more Iron, 2.3 times more Magnesium, 5 times more Phosphorus, 5.2 times more Potassium and 2.2 times more Selenium than Sweetened Dried Blueberries.
• While 7 oz of Sweetened Dried Blueberries contain 1.8 times more Zinc than Dried Litchis.
• 7 ounces of Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Litchis have 1.5 times more Protein than Sweetened Dried Blueberries.
• While 7 oz of Sweetened Dried Blueberries contain 2.1 times more Fat, 6.2 times more Omega 6 and 1.6 times more Fiber than Dried Litchis.
• Both Dried Litchis and Sweetened Dried Blueberries offer comparable quantities of Energy, Omega 3, Carbohydrate and Sugars per seven ounces.
• 7 ounces of Dried Litchis provide inadequate amounts of Omega 6