Comparing Nutrients in 7 ounces Dried Longans VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dried Longans	Oranges with Peel	Recommended Dietary Allowance
Energy	19.6% 568kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	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	113% 147g	23.7% 30.8g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	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	NA	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	NA	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	61.7% 55.6mg	157% 141mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	134% 10.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	6.6% 27.8mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.94% 35g	4.4% 163g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Dried Longans 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 Longans vs Oranges with Peel :

• 7 ounces of Dried Longans have 10 times more Vitamin B2 and 2 times more Vitamin B3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.5 times more Vitamin B1 and 2.5 times more Vitamin C than Dried Longans.
• Both Dried Longans as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Dried Longans have 14.2 times more Copper, 6.8 times more Iron, 3.3 times more Magnesium, 8.9 times more Phosphorus, 3.4 times more Potassium, 24 times more Sodium and 2 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.6 times more Calcium and 4.7 times more Water than Dried Longans.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Longans have 4.5 times more Energy, 4.8 times more Carbohydrate and 3.8 times more Protein than Oranges with Peel .

Frequently Asked Questions about Dried Longans VS Oranges with Peel

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

Dried longans are a good source of antioxidants, iron, and vitamin C, which can help boost the immune system, improve skin health, and support overall well-being. Oranges with peel also provide vitamin C, fiber, and antioxidants, which can aid in digestion, reduce inflammation, and promote heart health. Both options offer health benefits, so incorporating a variety of fruits into your diet is ideal for optimal nutrition.

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

Both dried longans and oranges with peel can be healthy snack options, but if your goal is weight loss, it's important to focus on overall calorie intake and nutrient density. Oranges with peel are lower in calories and higher in fiber compared to dried longans, making them a better choice for weight loss. The fiber in oranges can help you feel full and satisfied, while also supporting healthy digestion. Additionally, the vitamin C in oranges can help boost your metabolism. However, it's important to remember that weight loss is ultimately about creating a calorie deficit, so be mindful of portion sizes and overall food choices in your diet.

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

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of nutrient-dense foods. Both dried longans and oranges with peel can be beneficial for muscle growth due to their vitamin and mineral content. However, oranges with peel may be a better option 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 is recommended to include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet to support muscle growth and overall health.

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

The environmental impact of producing Dried Longans is generally lower compared to Oranges with Peel. Longans require less water, land, and resources to grow and process compared to oranges. Additionally, longans have a smaller carbon footprint due to their lower transportation weight and energy requirements for processing. Choosing dried longans over oranges can be a more sustainable choice for reducing environmental impact.