Comparing Nutrients in 500 calories Dried LongansVS Mammy-apple

Weight per 500 calories

Dried Longans

175g

Mammy-apple

980g

Dried Longans have 5.6 times more energy per 100g than Mammy-apple. It has high energy density when compared to other foods. Raw Mammy-apple having low energy density.

Which food has more nutrients per 500 calories - Dried Longans or Mammy-apple?

Macros Ratio

Protein Fat Carbs

Dried Longans

93%

Mammy-apple

88%

500 kcal ▼

Macro Nutrients

Dried Longansvs Mammy-apple

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.72%0.7g

Fat

5.05%4.9g

0.7 gvs4.9 g

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

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Saturated Fat

4.17%1.33g

NA gvs1.33 g

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

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Omega 3

0%0g

NA gvs0 g

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

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Omega 6

4.56%0.77g

NA gvs0.77 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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100%129g

Carbohydrate

94%123g

129 gvs123 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

77.4%29.4g

NA gvs29.4 g

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

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15.3%8.57g

Protein

8.75%4.9g

8.57 gvs4.9 g

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

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Vitamins

Dried Longansvs Mammy-apple

Vitamin A

13%118μg

RAE, retinol activity equivalents

NA μgvs118 μg

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

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5.83%0.07mg

Vitamin B1

16.3%0.2mg

Thiamine

0.07 mgvs0.2 mg

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

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67.2%0.87mg

Vitamin B2

30%0.39mg

Riboflavin

0.87 mgvs0.39 mg

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

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11%1.75mg

Vitamin B3

24.5%3.92mg

Niacin, nicotinic acid, niacinamide

1.75 mgvs3.92 mg

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

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Vitamin B5

20%1mg

Pantothenic acid

NA mgvs1 mg

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

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Vitamin B6

75.4%0.98mg

Pyridoxine

NA mgvs0.98 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

34.3%137μg

Folates and Folic Acid

NA μgvs137 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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54.4%49mg

Vitamin C

153%137mg

Ascorbic acid

49 mgvs137 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 Mammy-apple

7.87%78.7mg

Calcium

10.8%108mg

78.7 mgvs108 mg

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

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157%1.4mg

Copper

94%0.84mg

1.4 mgvs0.84 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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118%9.44mg

Iron

85.8%6.86mg

9.44 mgvs6.86 mg

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

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19%80.4mg

Magnesium

37.3%157mg

80.4 mgvs157 mg

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

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19%0.43mg

Manganese

0.43 mgvsNA 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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49%343mg

Phosphorus

15.4%108mg

343 mgvs108 mg

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

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34%1150mg

Potassium

13.6%461mg

1150 mgvs461 mg

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

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Selenium

10.7%5.9μg

NA μgvs5.9 μg

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

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5.6%84mg

Sodium

9.8%147mg

84 mgvs147 mg

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

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3.5%0.38mg

Zinc

8.9%0.98mg

0.38 mgvs0.98 mg

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

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0.83%30.8g

Water

23%845g

30.8 gvs845 g

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

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Lets compare vitamin content per 500 calories of Dried Longans vs Mammy-apple:

Dried Longans have 2.2 times more Vitamin B2 than Raw Mammy-apple.
While Raw Mammy-apple contains 2.8 times more Vitamin B1, 2.2 times more Vitamin B3 and 2.8 times more Vitamin C than Dried Longans.
Both Dried Longans as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Dried Longans vs Mammy-apple:

Dried Longans have 1.7 times more Copper, 1.4 times more Iron, 3.2 times more Phosphorus and 2.5 times more Potassium than Raw Mammy-apple.
While Raw Mammy-apple contains 1.4 times more Calcium, 2 times more Magnesium, 1.8 times more Sodium, 2.5 times more Zinc and 27.5 times more Water than Dried Longans.

Comparison of macro-nutrients per 500 calories:

Dried Longans have 1.7 times more Protein than Raw Mammy-apple.
While Raw Mammy-apple contains 7 times more Fat than Dried Longans.
Both Dried Longans and Raw Mammy-apple have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Dried Longans as well as Raw Mammy-apple have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried LongansVS LoquatsMammy-appleVS LoquatsDried LongansVS MangosMammy-appleVS Mangos

Compare Foods

Comparing Nutrients in 500 calories Dried LongansVS Mammy-apple

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Longans or Mammy-apple?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: