Comparing Nutrients in 7 ounces Dried Litchis VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Dried Litchis	Dried Beechnuts	Recommended Dietary Allowance
Energy	19% 550kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	51% 66.5g	130g per day for Men 19-50 years
Sugars	181% 131g	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	24% 9.13g	NA	38g per day for Men 19-50 years
Protein	13.5% 7.54g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.1% 0.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Dried Beechnuts	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Litchis VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Dried Litchis have 1.5 times more Vitamin B2, 3.5 times more Vitamin B3 and 11.8 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 30.4 times more Vitamin B1, 7.6 times more Vitamin B6 and 9.4 times more Vitamin B9 than Dried Litchis.
• 7 ounces of Dried Litchis have insufficient amounts of Vitamin B1
• Both Dried Litchis as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Litchis vs Dried Beechnuts:

• 7 ounces of Dried Litchis have 33 times more Calcium, more Magnesium and more Phosphorus than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.4 times more Iron, 5.7 times more Manganese, 12.7 times more Sodium and 1.3 times more Zinc than Dried Litchis.
• Both Dried Litchis and Dried Beechnuts contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Litchis have 2.1 times more Carbohydrate than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.1 times more Energy, 41.7 times more Fat, 21.2 times more Saturated Fat, 9.6 times more Omega 3, 99.9 times more Omega 6 and 1.6 times more Protein than Dried Litchis.
• 7 ounces of Dried Litchis provide inadequate amounts of Omega 6

Frequently Asked Questions about Dried Litchis VS Dried Beechnuts

What are the health benefits of Dried Litchis compared to Dried Beechnuts?

Dried litchis are a good source of vitamin C, fiber, and antioxidants, which can support immune health and digestion. Dried beechnuts, on the other hand, are high in healthy fats and protein, providing sustained energy and promoting satiety. Both can be part of a balanced diet, but it's important to consume them in moderation due to their calorie and fat content.

Can I lose weight easier by eating more Dried Litchis or Dried Beechnuts?

Both dried litchis and dried beechnuts are calorie-dense foods, so consuming them in large quantities may not necessarily help with weight loss. It is important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss goals. Additionally, portion control and overall calorie intake are key factors in weight management.

Should I eat more Dried Litchis or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of protein-rich plant foods. Dried beechnuts are higher in protein compared to dried litchis, making them a better choice for muscle building. However, it is also important to include a variety of plant-based protein sources in your diet to ensure you are getting a complete amino acid profile.

What is the environmental impact of producing Dried Litchis compared to Dried Beechnuts?

Dried litchis have a lower environmental impact compared to dried beechnuts. Litchis require less water and land to grow, and they have a smaller carbon footprint in terms of transportation and processing. Beechnuts, on the other hand, require more resources to cultivate and have a higher environmental impact overall.