Comparing Nutrients in 100 grams Dried Litchis VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Dried Litchis	Blanched Almonds	Recommended Dietary Allowance
Energy	9.55% 277kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	72.7% 12.4g	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	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	91% 66g	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	12% 4.6g	26% 9.9g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Blanched Almonds	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	8.85% 0.12mg	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	12.3% 49μg	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	0% 0mg	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	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.33% 1.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.3% 33mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	114% 1.03mg	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	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	79.8% 1.84mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	32.6% 1110mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.6% 22.3g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Dried Litchis have more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 19.1 times more Vitamin B1, 1.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 76.6 times more Vitamin E than Dried Litchis.
• Both Dried Litchis and Blanched Almonds have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Dried Litchis as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Litchis vs Blanched Almonds:

• Dried Litchis have 1.7 times more Potassium than Blanched Almonds.
• While Blanched Almonds contain 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.

Comparison of macro-nutrients per 100 grams:

• Dried Litchis have 44.5 times more Omega 3, 3.8 times more Carbohydrate and 14.3 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Dried Litchis as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.