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Comparing Nutrients in 100 grams Sweetened Dried BlueberriesVS Litchis

Macros Ratio

Protein Fat Carbs

Sweetened Dried Blueberries
3%
6%
91%
Litchis
5%
5%
90%
100 g ▼

Macro Nutrients

11%317kcal
Energy
2.28%66kcal
317 kcalvs66 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.58%2.5g
Fat
0.45%0.44g
2.5 gvs0.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.63%0.2g
Saturated Fat
0.31%0.099g
0.2 gvs0.099 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10%0.16g
Omega 3
4.06%0.065g
0.16 gvs0.065 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.7%1.14g
Omega 6
0.39%0.067g
1.14 gvs0.067 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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61.5%80g
Carbohydrate
12.7%16.5g
80 gvs16.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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93%67.5g
Sugars
21%15.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
67.5 gvs15.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19.7%7.5g
Fiber
3.42%1.3g
7.5 gvs1.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.46%2.5g
Protein
1.5%0.83g
2.5 gvs0.83 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.78%7μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
7 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.67%0.092mg
Vitamin B1
0.92%0.011mg
Thiamine
0.092 mgvs0.011 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.77%0.13mg
Vitamin B2
5%0.065mg
Riboflavin
0.13 mgvs0.065 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.2%1.15mg
Vitamin B3
3.77%0.6mg
Niacin, nicotinic acid, niacinamide
1.15 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
NA
Pantothenic acid
NA mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.7%0.15mg
Vitamin B6
7.7%0.1mg
Pyridoxine
0.15 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3%12μg
Vitamin B9
3.5%14μg
Folates and Folic Acid
12 μgvs14 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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26.4%24mg
Vitamin C
79.4%71.5mg
Ascorbic acid
24 mgvs71.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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15.7%2.35mg
Vitamin E
0.47%0.07mg
Tocopherols and Tocotrienols
2.35 mgvs0.07 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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49.5%59.4μg
Vitamin K
0.33%0.4μg
Phytomenadione or phylloquinone
59.4 μgvs0.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.9%19mg
Calcium
0.5%5mg
19 mgvs5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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17.8%0.16mg
Copper
16.4%0.15mg
0.16 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.3%0.9mg
Iron
3.88%0.31mg
0.9 mgvs0.31 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.3%18mg
Magnesium
2.4%10mg
18 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
2.4%0.055mg
NA mgvs0.055 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.14%36mg
Phosphorus
4.43%31mg
36 mgvs31 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.3%214mg
Potassium
5.03%171mg
214 mgvs171 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
1.1%0.6μg
0.6 μgvs0.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.2%3mg
Sodium
0.067%1mg
3 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.45%0.49mg
Zinc
0.64%0.07mg
0.49 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.4%15g
Water
2.2%81.8g
15 gvs81.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Sweetened Dried Blueberries vs Litchis:
Comparing minerals per 100 grams for Sweetened Dried Blueberries vs Litchis:
Comparison of macro-nutrients per 100 grams:



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