Comparing Nutrients in 100 grams Dried Litchis VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Litchis	5%	5%	90%

Macro Nutrients

	Dried Litchis	Litchis	Recommended Dietary Allowance
Energy	9.55% 277kcal	2.28% 66kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	91% 66g	21% 15.2g	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	12% 4.6g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	7.7% 0.1mg	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	3% 12μg	3.5% 14μg	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	203% 183mg	79.4% 71.5mg	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	2.07% 0.31mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Litchis	Recommended Dietary Allowance
Calcium	3.3% 33mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	16.4% 0.15mg	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	21.3% 1.7mg	3.88% 0.31mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	2.4% 0.055mg	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	26% 181mg	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	32.6% 1110mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	0.6% 22.3g	2.2% 81.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Litchis vs Litchis:

• Dried Litchis have 8.8 times more Vitamin B2, 5.1 times more Vitamin B3, 2.6 times more Vitamin C, 4.4 times more Vitamin E and 4 times more Vitamin K than Raw Litchis.
• Both Dried Litchis and Raw Litchis have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Dried Litchis as well as Raw Litchis have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Litchis vs Litchis:

• Dried Litchis have 6.6 times more Calcium, 4.3 times more Copper, 5.5 times more Iron, 4.2 times more Magnesium, 4.3 times more Manganese, 5.8 times more Phosphorus, 6.5 times more Potassium, 2.2 times more Selenium and 4 times more Zinc than Raw Litchis.
• While Raw Litchis contain 3.7 times more Water than Dried Litchis.

Comparison of macro-nutrients per 100 grams:

• Dried Litchis have 4.2 times more Energy, 2.7 times more Fat, 2.7 times more Omega 3, 2.7 times more Omega 6, 4.3 times more Carbohydrate, 4.3 times more Sugars, 3.5 times more Fiber and 4.6 times more Protein than Raw Litchis.
• Both Dried Litchis as well as Raw Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.