Comparing Nutrients in 14 ounces Litchis VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Litchis	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	9.03% 262kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	12.2% 16g	130g per day for Men 19-50 years
Sugars	83.4% 60.4g	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Litchis	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	13% 51.6μg	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	315% 284mg	101% 90mg	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	1.85% 0.28mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	15.4% 1.23mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	18% 0.42mg	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	17.6% 123mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	8.77% 324g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Litchis vs Cooked Ripe Red Tomatoes:

• Raw Litchis have 3 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.1 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 3.3 times more Vitamin B1, 8 times more Vitamin E and 7 times more Vitamin K than Raw Litchis.
• Both Raw Litchis and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Raw Litchis as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Litchis vs Cooked Ripe Red Tomatoes:

• Raw Litchis have 2 times more Copper than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Calcium, 2.2 times more Iron, 1.9 times more Manganese, 1.3 times more Potassium and 2 times more Zinc than Raw Litchis.
• Both Raw Litchis and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Litchis have 3.7 times more Energy, 32.5 times more Omega 3, 4.1 times more Carbohydrate, 6.1 times more Sugars and 1.9 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Litchis and Cooked Ripe Red Tomatoes have similar amounts of Protein per 14 oz.
• Both Raw Litchis as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.