Comparing Nutrients in 7 ounces Dried Longans VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Dried Longans	Baked White Potatoes	Recommended Dietary Allowance
Energy	19.6% 568kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	32% 42g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	NA	11% 4.17g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.2% 0.42mg	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	19% 75.4μg	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	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Longans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	28% 0.25mg	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	134% 10.7mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	16.3% 0.38mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.94% 35g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Longans vs Baked White Potatoes:

• Dried Longans have 11.6 times more Vitamin B2 and 2.2 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B3 than Dried Longans.
• Both Dried Longans and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 7 oz.
• Both Dried Longans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Longans vs Baked White Potatoes:

• Dried Longans have 4.5 times more Calcium, 6.4 times more Copper, 8.4 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 1.2 times more Potassium and 6.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Zinc and 4.3 times more Water than Dried Longans.

Comparison of macro-nutrients per 7 ounces:

• Dried Longans have 3.1 times more Energy, 3.5 times more Carbohydrate and 2.3 times more Protein than Baked Whole White Potatoes.
• Both Dried Longans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.