Comparing Nutrients in 1 kilogram Dried Litchis VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Dried Litchis	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	96% 2770kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	8.44% 2.7g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	111% 1.78g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	544% 707g	184% 240g	130g per day for Men 19-50 years
Sugars	912% 661g	2.9% 2.1g	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	0% 0g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	121% 46g	52.6% 20g	38g per day for Men 19-50 years
Protein	68% 38g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	438% 5.7mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	151% 1.96mg	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	30% 120μg	77.5% 310μg	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	85.6% 77mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	33% 330mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	701% 6.3mg	85.6% 0.77mg	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	213% 17mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	68.3% 1.57mg	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	259% 1810mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	326% 11100mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	6.03% 223g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Litchis vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Litchis have 15.4 times more Vitamin B2, 1.4 times more Vitamin B3, 23.8 times more Vitamin C and 3.1 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 10.6 times more Vitamin B1, 2.2 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.3 times more Vitamin K than Dried Litchis.
• Both Dried Litchis as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dried Litchis vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Litchis have 2.5 times more Calcium, 8.2 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 2.2 times more Phosphorus, 2.9 times more Potassium and 2.6 times more Selenium than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 116.3 times more Sodium and 3 times more Water than Dried Litchis.
• Both Dried Litchis and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Litchis have 1.9 times more Energy, 11.1 times more Omega 3, 3 times more Carbohydrate, 314.8 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.2 times more Fat, 4.6 times more Saturated Fat and 1.4 times more Omega 6 than Dried Litchis.
• Both Dried Litchis as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.