Comparing Nutrients in 7 ounces Dried Litchis VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Dried Litchis	Florida Oranges	Recommended Dietary Allowance
Energy	19% 550kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	17.6% 23g	130g per day for Men 19-50 years
Sugars	181% 131g	25% 18g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	8.6% 0.077mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Litchis VS Florida Oranges per 7 oz

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

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

• 7 ounces of Dried Litchis have 14.3 times more Vitamin B2, 7.8 times more Vitamin B3, 1.8 times more Vitamin B6, 4.1 times more Vitamin C and 1.7 times more Vitamin E than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 10 times more Vitamin B1 and 1.4 times more Vitamin B9 than Dried Litchis.
• 7 ounces of Dried Litchis have insufficient amounts of Vitamin B1
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E
• Both Dried Litchis as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Dried Litchis vs Florida Oranges:

• 7 ounces of Dried Litchis have 16.2 times more Copper, 18.9 times more Iron, 4.2 times more Magnesium, 9.8 times more Manganese, 15.1 times more Phosphorus, 6.6 times more Potassium, 2.6 times more Selenium and 3.5 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.3 times more Calcium and 3.9 times more Water than Dried Litchis.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Litchis have 6 times more Energy, 16.2 times more Omega 3, 6.1 times more Carbohydrate, 7.2 times more Sugars, 1.9 times more Fiber and 5.4 times more Protein than Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Dried Litchis as well as Raw Florida Oranges provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Dried Litchis VS Florida Oranges

What are the health benefits of Dried Litchis compared to Florida Oranges?

Dried litchis are a good source of antioxidants, fiber, and vitamin C, which can help boost the immune system and promote healthy skin. Florida oranges are also high in vitamin C and fiber, but they contain more sugar compared to dried litchis. Both fruits offer health benefits, but dried litchis may be a better option for those looking to reduce their sugar intake.

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

Both dried litchis and Florida oranges can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, it's important to note that dried litchis are more calorie-dense than fresh Florida oranges due to the removal of water during the drying process. Therefore, if weight loss is your goal, opting for fresh Florida oranges may be a better choice as they will help you feel full with fewer calories. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, carbohydrates, and essential vitamins and minerals. Both dried litchis and Florida oranges are nutritious options, but for muscle gain, it is recommended to prioritize foods high in protein such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, incorporating a variety of fruits and vegetables can provide antioxidants and micronutrients that support overall health and muscle recovery.

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

Dried litchis generally have a lower environmental impact compared to Florida oranges in terms of water usage, land use, and greenhouse gas emissions. Litchis require less water and land to grow compared to oranges, and they also produce fewer greenhouse gas emissions during production and transportation. However, it's important to consider factors such as transportation distance and farming practices when evaluating the overall environmental impact of each product.