Comparing Nutrients in 7 ounces Blanched Almonds VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Blanched Almonds	Dried Litchis	Recommended Dietary Allowance
Energy	40.4% 1171kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	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	28.5% 37g	108% 140g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	24% 9.13g	38g per day for Men 19-50 years
Protein	76% 42.5g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	31.6% 0.38mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	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	24.3% 97μg	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	0% 0mg	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	314% 47mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dried Litchis	Recommended Dietary Allowance
Calcium	47% 468mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	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	136% 955mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	64.8% 2203mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	1.2% 44.3g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 19.1 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 76.6 times more Vitamin E than Dried Litchis.
• While Dried Litchis contain more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Dried Litchis have similar amounts of Vitamin B3 per 7 oz.
• Both Blanched Almonds as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Dried Litchis:

• Blanched Almonds have 7.2 times more Calcium, 1.6 times more Copper, 1.9 times more Iron, 6.4 times more Magnesium, 7.8 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Selenium, 6.3 times more Sodium and 10.6 times more Zinc than Dried Litchis.
• While Dried Litchis contain 1.7 times more Potassium than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 2.1 times more Energy, 43.8 times more Fat, 14.6 times more Saturated Fat, 67.2 times more Omega 6, 2.2 times more Fiber and 5.6 times more Protein than Dried Litchis.
• While Dried Litchis contain 44.5 times more Omega 3, 3.8 times more Carbohydrate and 14.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.