Comparing Nutrients in 7 ounces Dried Litchis VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dried Litchis	Oranges with Peel	Recommended Dietary Allowance
Energy	19% 550kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	23.7% 30.8g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	6.6% 27.8mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Litchis VS Oranges with Peel per 7 oz

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

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

• 7 ounces of Dried Litchis have 11.4 times more Vitamin B2, 6.2 times more Vitamin B3 and 2.6 times more Vitamin C than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 10 times more Vitamin B1 and 2.5 times more Vitamin B9 than Dried Litchis.
• Both Dried Litchis and Oranges with Peel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Dried Litchis have insufficient amounts of Vitamin B1
• Both Dried Litchis as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Litchis vs Oranges with Peel :

• 7 ounces of Dried Litchis have 11.1 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 8.2 times more Phosphorus, 5.7 times more Potassium, 1.9 times more Selenium and 2.5 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.1 times more Calcium and 3.7 times more Water than Dried Litchis.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Litchis have 4.4 times more Energy, 11.1 times more Omega 3, 4.6 times more Carbohydrate and 2.9 times more Protein than Oranges with Peel .
• Both Dried Litchis and Oranges with Peel offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Dried Litchis as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Dried Litchis VS Oranges with Peel

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

Dried litchis are a good source of antioxidants, fiber, and vitamin C, which can help boost the immune system and improve skin health. Oranges with peel are also high in vitamin C and fiber, but they may contain more sugar and calories than dried litchis. Both can be part of a healthy diet, but it's important to consume them in moderation and as part of a balanced diet.

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

Both dried litchis and oranges with peel can be part of a healthy weight loss diet due to their high fiber content, which can help you feel full and satisfied. However, it's important to consider the overall calorie content of each food and how they fit into your daily calorie intake. Dried litchis are higher in calories and sugar compared to oranges with peel, so if weight loss is your goal, it may be more beneficial to choose oranges with peel as a lower calorie option. Remember, weight loss ultimately comes down to creating a calorie deficit, so be mindful of portion sizes and overall food choices.

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

Both dried litchis and oranges with peel can be beneficial for muscle gain due to their nutrient content. However, oranges with peel may be a better choice as they are higher in vitamin C, which is important for collagen synthesis and muscle repair. Additionally, the fiber in the orange peel can aid in digestion and nutrient absorption. It's important to also include a variety of protein sources, whole grains, and vegetables in your diet to support muscle growth and recovery.

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

The environmental impact of producing dried litchis is generally lower compared to oranges with peel. Litchis require less water, pesticides, and fertilizers to grow compared to oranges. Additionally, the process of drying litchis typically uses less energy and resources compared to processing oranges with peel. Overall, choosing dried litchis over oranges with peel can help reduce the environmental footprint of food production.