Comparing Nutrients in 7 ounces Dried Longans VS Mammy-apple

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Dried Longans	Mammy-apple	Recommended Dietary Allowance
Energy	19.6% 568kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	NA	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	19% 25g	130g per day for Men 19-50 years
Sugars	NA	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Mammy-apple	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.3% 0.2mg	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	NA	6.95% 27.8μg	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	61.7% 55.6mg	31% 27.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Longans	Mammy-apple	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	19% 0.17mg	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	134% 10.7mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	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	55.6% 389mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.94% 35g	4.62% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Longans vs Mammy-apple:

• Dried Longans have 2 times more Vitamin B1, 12.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 2 times more Vitamin C than Raw Mammy-apple.
• Both Dried Longans as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Longans vs Mammy-apple:

• Dried Longans have 4.1 times more Calcium, 9.4 times more Copper, 7.7 times more Iron, 2.9 times more Magnesium, 17.8 times more Phosphorus, 14 times more Potassium, 3.2 times more Sodium and 2.2 times more Zinc than Raw Mammy-apple.
• While Raw Mammy-apple contains 4.9 times more Water than Dried Longans.

Comparison of macro-nutrients per 7 ounces:

• Dried Longans have 5.6 times more Energy, 5.9 times more Carbohydrate and 9.8 times more Protein than Raw Mammy-apple.
• Both Dried Longans as well as Raw Mammy-apple have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.