Comparing Nutrients in 100 grams Oranges VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Oranges	Dried Litchis	Recommended Dietary Allowance
Energy	1.62% 47kcal	9.55% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	9.04% 11.8g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	13% 9.35g	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	6.3% 2.4g	12% 4.6g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Litchis	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	7.5% 30μg	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	59% 53.2mg	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	1.2% 0.18mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Litchis	Recommended Dietary Allowance
Calcium	4% 40mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	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	1.25% 0.1mg	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	1.1% 0.025mg	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	2% 14mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	32.6% 1110mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	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	2.34% 86.8g	0.6% 22.3g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A, 8.7 times more Vitamin B1 and 2.5 times more Vitamin B9 than Dried Litchis.
• While Dried Litchis contain 14.3 times more Vitamin B2, 11 times more Vitamin B3, 1.5 times more Vitamin B6, 3.4 times more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Dried Litchis have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Dried Litchis:

• Raw Oranges have 1.2 times more Calcium and 3.9 times more Water than Dried Litchis.
• While Dried Litchis contain 14 times more Copper, 17 times more Iron, 4.2 times more Magnesium, 9.4 times more Manganese, 12.9 times more Phosphorus, 6.1 times more Potassium, 2.6 times more Selenium and 4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 100 grams:

• Dried Litchis contain 5.9 times more Energy, 10 times more Fat, 25.4 times more Omega 3, 10.2 times more Omega 6, 6 times more Carbohydrate, 7.1 times more Sugars, 1.9 times more Fiber and 4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.