Nutrients in 14 ounces of Longans

Raw Longans (Dimocarpus longan).

Macros Ratio

Protein Fat Carbs

91%

14 oz ▼

Macro Nutrients

Longans

Energy238 kcal

8.2%

Raw Longans have 238.1358 kcal of Energy per 14 ounces, which is 8.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Raw Longans have 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Raw Longans have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate60 g

46.2%

Raw Longans have 60.0896002 g of Carbohydrate per 14 ounces, which is 46.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber4.37 g

11.5%

Raw Longans have 4.365823 g of Fiber per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.2 g

9.3%

Raw Longans have 5.1992983 g of Protein per 14 ounces, which is 9.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Longans

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.12 mg

10.3%

Thiamine

Raw Longans have 0.12303683 mg of Vitamin B1 per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.56 mg

42.7%

Riboflavin

Raw Longans have 0.5556502 mg of Vitamin B2 per 14 ounces, which is 42.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.2 mg

7.44%

Niacin, nicotinic acid, niacinamide

Raw Longans have 1.190679 mg of Vitamin B3 per 14 ounces, which is 7.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

Pantothenic acid

No information available

Vitamin B6

Pyridoxine

No information available

Vitamin B7

Biotin

No information available

Vitamin B9

Folates and Folic Acid

No information available

Vitamin B120 μg

Cobalamin

Raw Longans have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C333 mg

370%

Ascorbic acid

Raw Longans have 333.39012 mg of Vitamin C per 14 ounces, which is 370% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Longans

Calcium3.97 mg

0.4%

Raw Longans have 3.96893 mg of Calcium per 14 ounces, which is 0.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.67 mg

74.5%

Raw Longans have 0.67074917 mg of Copper per 14 ounces, which is 74.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron0.52 mg

6.45%

Raw Longans have 0.5159609 mg of Iron per 14 ounces, which is 6.45% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium39.7 mg

9.45%

Raw Longans have 39.6893 mg of Magnesium per 14 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.21 mg

8.97%

Raw Longans have 0.20638436 mg of Manganese per 14 ounces, which is 8.97% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus83.3 mg

12%

Raw Longans have 83.34753 mg of Phosphorus per 14 ounces, which is 12% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1056 mg

31%

Raw Longans have 1055.73538 mg of Potassium per 14 ounces, which is 31% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium0 mg

Raw Longans have 0 mg of Sodium per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.2 mg

1.8%

Raw Longans have 0.1984465 mg of Zinc per 14 ounces, which is 1.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water328 g

8.88%

Raw Longans have 328.4289575 g of Water per 14 ounces, which is 8.88% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Longans:

14 ounces of Longans has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B2.
It also has a good amount of Vitamin B1 and Vitamin B3.
It has no Vitamin B12.

Minerals in 14 ounces of Raw Longans:

14 ounces of Longans is an excellent source of Copper and Potassium.
It has a good amount of Magnesium, Manganese and Phosphorus.
It also has some Iron.
While 14 ounces of product has trace amounts of Zinc, it has no Calcium and Sodium.

Macronutrients in 14 ounces of Raw Longans:

14 ounces of Longans is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
It has no Fat.

Compare Raw Longans with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Longans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Longans with: