Comparing Nutrients in 100 grams Litchis VS Dried Litchis

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Litchis	Dried Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	19.4% 3.1mg	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	6.92% 0.09mg	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	203% 183mg	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	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dried Litchis contain 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 Raw Litchis and Dried Litchis have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Litchis as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Litchis vs Dried Litchis:

• Raw Litchis have 3.7 times more Water than Dried Litchis.
• While Dried Litchis contain 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.

Comparison of macro-nutrients per 100 grams:

• Dried Litchis contain 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 Raw Litchis as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.