Comparing Nutrients in 7 ounces Dried Litchis VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Litchis	Roasted Almonds	Recommended Dietary Allowance
Energy	19% 550kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	32% 41.7g	130g per day for Men 19-50 years
Sugars	181% 131g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	24% 9.13g	57% 21.6g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	20.8% 0.27mg	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	27.3% 109μg	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	0% 0mg	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	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	7.2% 3.97μg	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	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Litchis vs Roasted Almonds:

• Dried Litchis have more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B6, 4.6 times more Vitamin B9 and 77.1 times more Vitamin E than Dried Litchis.
• Both Dried Litchis and Dry Roasted Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Dried Litchis as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Litchis vs Roasted Almonds:

• Dried Litchis have 1.6 times more Potassium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.1 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 6.6 times more Magnesium, 9.5 times more Manganese, 2.6 times more Phosphorus, 1.5 times more Selenium and 11.8 times more Zinc than Dried Litchis.

Comparison of macro-nutrients per 7 ounces:

• Dried Litchis have 17.8 times more Omega 3, 3.4 times more Carbohydrate and 13.6 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Energy, 43.8 times more Fat, 15.2 times more Saturated Fat, 70.4 times more Omega 6, 2.4 times more Fiber and 5.5 times more Protein than Dried Litchis.
• Both Dried Litchis as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.