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Nutrients in 300 calories of Dried Longans

Longans, dried.

Weight per 300 Calories

Dried Longans
105g

Dried Longans has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
6%
1%
93%
300 kcal ▼

Macro Nutrients

Dried Longans
Energy300 kcal
10.3%
Dried Longans have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.42 g
0.43%
Dried Longans have 0.41958041958042 g of Fat per 300 calories, which is 0.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol0 mg
0%
Dried Longans have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate77.6 g
59.7%
Dried Longans have 77.622377622378 g of Carbohydrate per 300 calories, which is 59.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber
NA
No information available
Protein5.14 g
9.18%
Dried Longans have 5.1398601398601 g of Protein per 300 calories, which is 9.18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Longans
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.042 mg
3.5%
Thiamine
Dried Longans have 0.041958041958042 mg of Vitamin B1 per 300 calories, which is 3.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.52 mg
40.3%
Riboflavin
Dried Longans have 0.52447552447552 mg of Vitamin B2 per 300 calories, which is 40.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.05 mg
6.56%
Niacin, nicotinic acid, niacinamide
Dried Longans have 1.048951048951 mg of Vitamin B3 per 300 calories, which is 6.56% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B6
NA
Pyridoxine
No information available
Vitamin B7
NA
Biotin
No information available
Vitamin B9
NA
Folates and Folic Acid
No information available
Vitamin B120 μg
0%
Cobalamin
Dried Longans have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C29.4 mg
32.6%
Ascorbic acid
Dried Longans have 29.370629370629 mg of Vitamin C per 300 calories, which is 32.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
No information available
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Dried Longans
Calcium47.2 mg
4.72%
Dried Longans have 47.202797202797 mg of Calcium per 300 calories, which is 4.72% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.85 mg
94%
Dried Longans have 0.8465034965035 mg of Copper per 300 calories, which is 94% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.66 mg
71%
Dried Longans have 5.6643356643357 mg of Iron per 300 calories, which is 71% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium48.3 mg
11.5%
Dried Longans have 48.251748251748 mg of Magnesium per 300 calories, which is 11.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.26 mg
11.3%
Dried Longans have 0.26013986013986 mg of Manganese per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus206 mg
29.4%
Dried Longans have 205.59440559441 mg of Phosphorus per 300 calories, which is 29.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium690 mg
20.3%
Dried Longans have 690.20979020979 mg of Potassium per 300 calories, which is 20.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium50.3 mg
3.36%
Dried Longans have 50.34965034965 mg of Sodium per 300 calories, which is 3.36% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.23 mg
2.1%
Dried Longans have 0.23076923076923 mg of Zinc per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water18.5 g
0.5%
Dried Longans have 18.461538461538 g of Water per 300 calories, which is 0.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Dried Longans:
Minerals in 300 calories of Dried Longans:
Macronutrients in 300 calories of Dried Longans:



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