Comparing Nutrients in 1 kilogram 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	96% 2770kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	8.44% 2.7g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	111% 1.78g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	544% 707g	73.7% 96g	130g per day for Men 19-50 years
Sugars	912% 661g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	121% 46g	73.7% 28g	38g per day for Men 19-50 years
Protein	68% 38g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	438% 5.7mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30% 120μg	47.5% 190μg	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	2033% 1830mg	65.6% 59mg	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	20.7% 3.1mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Carrots	Recommended Dietary Allowance
Calcium	33% 330mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	701% 6.3mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	213% 17mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	62% 1.43mg	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	259% 1810mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	326% 11100mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	6.03% 223g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.