Comparing Nutrients in 300 calories Dried LongansVS Loquats

Weight per 300 calories

Dried Longans

105g

Loquats

638g

Dried Longans have 6.1 times more energy per 100g than Loquats. It has high energy density when compared to other foods. Raw Loquats having low energy density.

Which food has more nutrients per 300 calories - Dried Longans or Loquats?

Macros Ratio

Protein Fat Carbs

Dried Longans

93%

Loquats

94%

300 kcal ▼

Macro Nutrients

Dried Longansvs Loquats

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.43%0.42g

Fat

1.3%1.28g

0.42 gvs1.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.8%0.26g

NA gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

5.2%0.083g

NA gvs0.083 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

2.9%0.49g

NA gvs0.49 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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59.7%77.6g

Carbohydrate

59.6%77.5g

77.6 gvs77.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

28.6%11g

NA gvs11 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.18%5.14g

Protein

4.9%2.74g

5.14 gvs2.74 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Longansvs Loquats

Vitamin A

54%485μg

RAE, retinol activity equivalents

NA μgvs485 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.5%0.042mg

Vitamin B1

10%0.12mg

Thiamine

0.042 mgvs0.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.3%0.52mg

Vitamin B2

11.8%0.15mg

Riboflavin

0.52 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.56%1.05mg

Vitamin B3

7.2%1.15mg

Niacin, nicotinic acid, niacinamide

1.05 mgvs1.15 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

Pantothenic acid

NA mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

49%0.64mg

Pyridoxine

NA mgvs0.64 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

22.3%89.4μg

Folates and Folic Acid

NA μgvs89.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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32.6%29.4mg

Vitamin C

7.1%6.4mg

Ascorbic acid

29.4 mgvs6.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Longansvs Loquats

4.72%47.2mg

Calcium

10.2%102mg

47.2 mgvs102 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.85mg

Copper

28.4%0.26mg

0.85 mgvs0.26 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71%5.66mg

Iron

22.3%1.8mg

5.66 mgvs1.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.5%48.3mg

Magnesium

19.8%83mg

48.3 mgvs83 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.3%0.26mg

Manganese

41%0.94mg

0.26 mgvs0.94 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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29.4%206mg

Phosphorus

24.6%172mg

206 mgvs172 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.3%690mg

Potassium

50%1698mg

690 mgvs1698 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

6.96%3.83μg

NA μgvs3.83 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.36%50.3mg

Sodium

0.43%6.4mg

50.3 mgvs6.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.1%0.23mg

Zinc

2.9%0.32mg

0.23 mgvs0.32 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.5%18.5g

Water

15%554g

18.5 gvs554 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dried Longans vs Loquats:

Dried Longans have 3.4 times more Vitamin B2 and 4.6 times more Vitamin C than Raw Loquats.
While Raw Loquats contain 2.9 times more Vitamin B1 than Dried Longans.
Both Dried Longans and Raw Loquats have similar amounts of Vitamin B3 per 300 kcal.
Both Dried Longans as well as Raw Loquats have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Dried Longans vs Loquats:

Dried Longans have 3.3 times more Copper, 3.2 times more Iron and 7.9 times more Sodium than Raw Loquats.
While Raw Loquats contain 2.2 times more Calcium, 1.7 times more Magnesium, 3.6 times more Manganese, 2.5 times more Potassium and 30 times more Water than Dried Longans.
Both Dried Longans and Raw Loquats have similar amounts of Phosphorus per 300 kcal.
Both Dried Longans as well as Raw Loquats have insufficient amounts of Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Longans have 1.9 times more Protein than Raw Loquats.
Both Dried Longans and Raw Loquats have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Dried Longans as well as Raw Loquats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

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Dried LongansVS Mammy-appleLoquatsVS Mammy-apple

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Comparing Nutrients in 300 calories Dried LongansVS Loquats

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Longans or Loquats?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: