Comparing Nutrients in 100 grams Litchis VS Sweetened Dried Blueberries

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Sweetened Dried Blueberries	3%	6%	91%

Macro Nutrients

	Litchis	Sweetened Dried Blueberries	Recommended Dietary Allowance
Energy	2.28% 66kcal	11% 317kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	61.5% 80g	130g per day for Men 19-50 years
Sugars	21% 15.2g	93% 67.5g	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	3.42% 1.3g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Litchis	Sweetened Dried Blueberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	7.2% 1.15mg	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	7.7% 0.1mg	11.7% 0.15mg	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	3.5% 14μg	3% 12μg	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	79.4% 71.5mg	26.4% 24mg	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	0.47% 0.07mg	15.7% 2.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	49.5% 59.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Sweetened Dried Blueberries	Recommended Dietary Allowance
Calcium	0.5% 5mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	17.8% 0.16mg	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	3.88% 0.31mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.055mg	NA	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	4.43% 31mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	5.03% 171mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.2% 81.8g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Litchis VS Sweetened Dried Blueberries per 100 g

Compare the macro and micronutrient content in 100 g of Litchis versus 100 g of Sweetened Dried Blueberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Litchis have 3 times more Vitamin C than Sweetened Dried Blueberries.
• While 100 g of Sweetened Dried Blueberries contain 8.4 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 33.6 times more Vitamin E and 148.5 times more Vitamin K than Raw Litchis.
• Both Litchis and Sweetened Dried Blueberries provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Litchis have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Raw Litchis as well as Sweetened Dried Blueberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Litchis vs Sweetened Dried Blueberries:

• 100 grams of Litchis have 5.5 times more Water than Sweetened Dried Blueberries.
• While 100 g of Sweetened Dried Blueberries contain 2.9 times more Iron, 1.8 times more Magnesium, 1.3 times more Potassium and 7 times more Zinc than Raw Litchis.
• Both Litchis and Sweetened Dried Blueberries contain similar levels of Copper and Phosphorus per 100 grams.
• 100 grams of Litchis lack sufficient amounts of Zinc
• Both Raw Litchis as well as Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Sweetened Dried Blueberries contain 4.8 times more Energy, 5.7 times more Fat, 2.5 times more Omega 3, 17 times more Omega 6, 4.8 times more Carbohydrate, 4.4 times more Sugars, 5.8 times more Fiber and 3 times more Protein than Raw Litchis.
• 100 grams of Litchis provide inadequate amounts of Omega 6 and Protein