Comparing Nutrients in 7 ounces Navel Oranges VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Navel Oranges	Dried Litchis	Recommended Dietary Allowance
Energy	3.35% 97kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	108% 140g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	24% 9.13g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Litchis	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	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

	Navel Oranges	Dried Litchis	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	64.8% 2203mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.44% 0.16mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.2% 44.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dried Litchis per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Dried Litchis to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Navel Oranges have 6.8 times more Vitamin B1 and 2.8 times more Vitamin B9 than Dried Litchis.
• While 7 oz of Dried Litchis contain 11.2 times more Vitamin B2, 7.3 times more Vitamin B3, 3.1 times more Vitamin C and 2.1 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Dried Litchis provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Dried Litchis have insufficient amounts of Vitamin B1
• Both Raw Navel Oranges as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Dried Litchis:

• 7 ounces of Navel Oranges have 1.3 times more Calcium and 3.9 times more Water than Dried Litchis.
• While 7 oz of Dried Litchis contain 16.2 times more Copper, 13.1 times more Iron, 3.8 times more Magnesium, 8.1 times more Manganese, 7.9 times more Phosphorus, 6.7 times more Potassium, more Selenium and 3.5 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Litchis contain 5.7 times more Energy, 19.8 times more Omega 3, 5.6 times more Carbohydrate, 7.8 times more Sugars, 2.1 times more Fiber and 4.2 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Dried Litchis provide inadequate amounts of Omega 6 in seven ounces.