Comparing Nutrients in 7 ounces Litchis VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Litchis	Dried Litchis	Recommended Dietary Allowance
Energy	4.5% 131kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	2.15% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.2% 33g	108% 140g	130g per day for Men 19-50 years
Sugars	41.7% 30.2g	181% 131g	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	6.8% 2.58g	24% 9.13g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Litchis	Dried Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	38.4% 6.15mg	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	15.3% 0.2mg	13.7% 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	6.95% 27.8μg	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	158% 142mg	404% 363mg	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	0.93% 0.14mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Dried Litchis	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	139% 1.25mg	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	7.7% 0.62mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	4.75% 0.11mg	20% 0.46mg	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	8.8% 61.5mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	64.8% 2203mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.4% 162g	1.2% 44.3g	3700g per day for Men 19-50 years

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

• Dried Litchis contain 8.8 times more Vitamin B2, 5.1 times more Vitamin B3, 2.6 times more Vitamin C, 4.4 times more Vitamin E and 4 times more Vitamin K than Raw Litchis.
• Both Raw Litchis and Dried Litchis have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Litchis as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Litchis vs Dried Litchis:

• Raw Litchis have 3.7 times more Water than Dried Litchis.
• While Dried Litchis contain 6.6 times more Calcium, 4.3 times more Copper, 5.5 times more Iron, 4.2 times more Magnesium, 4.3 times more Manganese, 5.8 times more Phosphorus, 6.5 times more Potassium, 2.2 times more Selenium and 4 times more Zinc than Raw Litchis.

Comparison of macro-nutrients per 7 ounces:

• Dried Litchis contain 4.2 times more Energy, 2.7 times more Fat, 2.7 times more Omega 3, 2.7 times more Omega 6, 4.3 times more Carbohydrate, 4.3 times more Sugars, 3.5 times more Fiber and 4.6 times more Protein than Raw Litchis.
• Both Raw Litchis as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.