Comparing Nutrients in 1 kilogram Boiled Carrots VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Litchis	5%	5%	90%

Macro Nutrients

	Boiled Carrots	Litchis	Recommended Dietary Allowance
Energy	12% 350kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	3.94% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	127% 165g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	210% 152g	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	4.97% 3.6g	NA	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	34.2% 13g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Litchis	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	77% 1mg	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	35% 140μg	35% 140μg	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	40% 36mg	794% 715mg	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	68.7% 10.3mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Litchis	Recommended Dietary Allowance
Calcium	30% 300mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	164% 1.48mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	24% 0.55mg	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	43% 300mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.4% 902g	22% 818g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Litchis:

• Boiled and Drained Carrots have more Vitamin A, 6 times more Vitamin B1, 1.5 times more Vitamin B6, 14.7 times more Vitamin E and 34.3 times more Vitamin K than Raw Litchis.
• While Raw Litchis contain 1.5 times more Vitamin B2 and 19.9 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Litchis have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Carrots as well as Raw Litchis have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Litchis:

• Boiled and Drained Carrots have 6 times more Calcium, 2.8 times more Manganese, 1.4 times more Potassium, 58 times more Sodium and 2.9 times more Zinc than Raw Litchis.
• While Raw Litchis contain 8.7 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Litchis have similar amounts of Iron, Magnesium, Phosphorus, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 2.3 times more Fiber than Raw Litchis.
• While Raw Litchis contain 1.9 times more Energy, 65 times more Omega 3, 2 times more Carbohydrate and 4.4 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Litchis have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Carrots as well as Raw Litchis have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.