Comparing Nutrients in 14 ounces Dried Litchis VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Carrots	8%	5%	87%

Macro Nutrients

	Dried Litchis	Carrots	Recommended Dietary Allowance
Energy	38% 1099kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	3.35% 1.07g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	44% 0.71g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	29.2% 38g	130g per day for Men 19-50 years
Sugars	362% 262g	26% 19g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	3% 2.2g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	48% 18.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	27% 15g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	807% 726mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.2% 1.23mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Carrots	Recommended Dietary Allowance
Calcium	13% 131mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	278% 2.5mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	84.3% 6.75mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	24.7% 0.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	103% 718mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	130% 4406mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Litchis vs Carrots:

• Dried Litchis have 9.8 times more Vitamin B2, 3.2 times more Vitamin B3 and 31 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 6.6 times more Vitamin B1, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 2.1 times more Vitamin E and 8.3 times more Vitamin K than Dried Litchis.
• Both Dried Litchis as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Litchis vs Carrots:

• Dried Litchis have 14 times more Copper, 5.7 times more Iron, 3.5 times more Magnesium, 1.6 times more Manganese, 5.2 times more Phosphorus, 3.5 times more Potassium and 13 times more Selenium than Raw Carrots.
• While Raw Carrots contain 23 times more Sodium and 4 times more Water than Dried Litchis.
• Both Dried Litchis and Raw Carrots have similar amounts of Calcium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Litchis have 6.8 times more Energy, 5 times more Fat, 89 times more Omega 3, 1.8 times more Omega 6, 7.4 times more Carbohydrate, 13.9 times more Sugars, 1.6 times more Fiber and 4.1 times more Protein than Raw Carrots.
• Both Dried Litchis as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.