Nutrients in 300 calories of Longans

Raw Longans (Dimocarpus longan).

Weight per 300 Calories

Longans

500g

Raw Longans has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

300 kcal ▼

Macro Nutrients

Longans

Energy300 kcal

10.3%

Raw 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

Fat0.5 g

0.52%

Raw Longans have 0.5 g of Fat per 300 calories, which is 0.52% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate75.7 g

58.2%

Raw Longans have 75.7 g of Carbohydrate per 300 calories, which is 58.2% 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

Fiber5.5 g

14.5%

Raw Longans have 5.5 g of Fiber per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.55 g

11.7%

Raw Longans have 6.55 g of Protein per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Longans

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.16 mg

13%

Thiamine

Raw Longans have 0.155 mg of Vitamin B1 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.7 mg

54%

Riboflavin

Raw Longans have 0.7 mg of Vitamin B2 per 300 calories, which is 54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.5 mg

9.38%

Niacin, nicotinic acid, niacinamide

Raw Longans have 1.5 mg of Vitamin B3 per 300 calories, which is 9.38% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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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 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 C420 mg

467%

Ascorbic acid

Raw Longans have 420 mg of Vitamin C per 300 calories, which is 467% 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

Calcium5 mg

0.5%

Raw Longans have 5 mg of Calcium per 300 calories, which is 0.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.85 mg

94%

Raw Longans have 0.845 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

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

No information available

Iron0.65 mg

8.13%

Raw Longans have 0.65 mg of Iron per 300 calories, which is 8.13% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium50 mg

12%

Raw Longans have 50 mg of Magnesium per 300 calories, which is 12% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.26 mg

11.3%

Raw Longans have 0.26 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

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

No information available

Phosphorus105 mg

15%

Raw Longans have 105 mg of Phosphorus per 300 calories, which is 15% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1330 mg

39%

Raw Longans have 1330 mg of Potassium per 300 calories, which is 39% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.25 mg

2.27%

Raw Longans have 0.25 mg of Zinc per 300 calories, which is 2.27% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water414 g

11%

Raw Longans have 413.75 g of Water per 300 calories, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Longans:

300 calories 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 300 calories of Raw Longans:

300 calories of Longans has outstanding amounts of Copper.
It is an excellent source of Potassium.
It also has a good amount of Iron, Magnesium, Manganese and Phosphorus.
While 300 calories of product has trace amounts of Zinc, it has no Calcium and Sodium.

Macronutrients in 300 calories of Raw Longans:

300 calories 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 300 calories of Longans

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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