Comparing Nutrients in 1 kilogram Carrots VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Litchis	5%	5%	90%

Macro Nutrients

	Carrots	Litchis	Recommended Dietary Allowance
Energy	14% 410kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	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	73.7% 96g	127% 165g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	34.2% 13g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Litchis	Recommended Dietary Allowance
Vitamin A	928% 8350μg	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	44.6% 0.58mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	77% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Litchis	Recommended Dietary Allowance
Calcium	33% 330mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	164% 1.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	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	50% 350mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24% 883g	22% 818g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, 6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, 9.4 times more Vitamin E and 33 times more Vitamin K than Raw Litchis.
• While Raw Litchis contain 12.1 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Litchis have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Carrots as well as Raw Litchis have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Litchis:

• Raw Carrots have 6.6 times more Calcium, 2.6 times more Manganese, 1.9 times more Potassium, 69 times more Sodium and 3.4 times more Zinc than Raw Litchis.
• While Raw Litchis contain 3.3 times more Copper and 6 times more Selenium than Raw Carrots.
• Both Raw Carrots and Raw Litchis have similar amounts of Iron, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 2.2 times more Fiber than Raw Litchis.
• While Raw Litchis contain 1.6 times more Energy, 32.5 times more Omega 3, 1.7 times more Carbohydrate and 3.2 times more Sugars than Raw Carrots.
• Both Raw Carrots and Raw Litchis have similar amounts of Protein per 1 kg.
• Both Raw Carrots as well as Raw Litchis have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.