Comparing Nutrients in 300 calories LongansVS Dried Longans

Weight per 300 calories

Longans

500g

Dried Longans

105g

Dried Longans have 4.8 times more energy per unit of mass than Raw Longans, which is high in comparison to other foods. Longans having low energy density.

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

Macros Ratio

Protein Fat Carbs

Longans

91%

Dried Longans

93%

300 kcal ▼

Macro Nutrients

Longansvs Dried Longans

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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0.52%0.5g

Fat

0.43%0.42g

0.5 gvs0.42 g

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

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Saturated Fat

NA gvsNA g

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

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Omega 3

NA gvsNA g

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

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Omega 6

NA gvsNA 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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58.2%75.7g

Carbohydrate

59.7%77.6g

75.7 gvs77.6 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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14.5%5.5g

Fiber

5.5 gvsNA g

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

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11.7%6.55g

Protein

9.18%5.14g

6.55 gvs5.14 g

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

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Vitamins

Longansvs Dried Longans

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

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13%0.16mg

Vitamin B1

3.5%0.042mg

Thiamine

0.16 mgvs0.042 mg

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

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54%0.7mg

Vitamin B2

40.3%0.52mg

Riboflavin

0.7 mgvs0.52 mg

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

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9.38%1.5mg

Vitamin B3

6.56%1.05mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs1.05 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

Pyridoxine

NA mgvsNA 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

Folates and Folic Acid

NA μgvsNA 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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467%420mg

Vitamin C

32.6%29.4mg

Ascorbic acid

420 mgvs29.4 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

Longansvs Dried Longans

0.5%5mg

Calcium

4.72%47.2mg

5 mgvs47.2 mg

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

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94%0.85mg

Copper

94%0.85mg

0.85 mgvs0.85 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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8.13%0.65mg

Iron

71%5.66mg

0.65 mgvs5.66 mg

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

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12%50mg

Magnesium

11.5%48.3mg

50 mgvs48.3 mg

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

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11.3%0.26mg

Manganese

11.3%0.26mg

0.26 mgvs0.26 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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15%105mg

Phosphorus

29.4%206mg

105 mgvs206 mg

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

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39%1330mg

Potassium

20.3%690mg

1330 mgvs690 mg

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

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Selenium

NA μgvsNA μg

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

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0%0mg

Sodium

3.36%50.3mg

0 mgvs50.3 mg

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

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2.27%0.25mg

Zinc

2.1%0.23mg

0.25 mgvs0.23 mg

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

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11%414g

Water

0.5%18.5g

414 gvs18.5 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 Longans vs Dried Longans:

Raw Longans have 3.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3 and 14.3 times more Vitamin C than Dried Longans.
Both Raw Longans as well as Dried Longans have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Longans vs Dried Longans:

Raw Longans have 1.9 times more Potassium and 22.4 times more Water than Dried Longans.
While Dried Longans contain 9.4 times more Calcium, 8.7 times more Iron, 2 times more Phosphorus and more Sodium than Raw Longans.
Both Raw Longans and Dried Longans have similar amounts of Copper, Magnesium and Manganese per 300 kcal.
Both Raw Longans as well as Dried Longans have insufficient amounts of Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Longans have 1.3 times more Protein than Dried Longans.
Both Raw Longans and Dried Longans have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Longans as well as Dried Longans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

LongansVS LoquatsDried LongansVS Loquats

Compare Foods

Comparing Nutrients in 300 calories LongansVS Dried Longans

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: