Comparing Nutrients in 1 kilogram Litchis VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Litchis	Oranges	Recommended Dietary Allowance
Energy	22.8% 660kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	90% 118g	130g per day for Men 19-50 years
Sugars	210% 152g	129% 94g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	63% 24g	38g per day for Men 19-50 years
Protein	15% 8.3g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Litchis	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	46% 0.6mg	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	75% 300μg	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	794% 715mg	591% 532mg	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	4.67% 0.7mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	50% 0.45mg	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	38.8% 3.1mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	11% 0.25mg	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	44.3% 310mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22% 818g	23.4% 868g	3700g per day for Men 19-50 years

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

• Raw Litchis have 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 7.9 times more Vitamin B1, 2.1 times more Vitamin B9 and 2.6 times more Vitamin E than Raw Litchis.
• Both Raw Litchis as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Litchis vs Oranges:

• Raw Litchis have 3.3 times more Copper, 3.1 times more Iron, 2.2 times more Manganese and 2.2 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 8 times more Calcium than Raw Litchis.
• Both Raw Litchis and Raw Oranges have similar amounts of Magnesium, Potassium, Selenium and Water per 1 kg.
• Both Raw Litchis as well as Raw Oranges have insufficient amounts of Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Litchis have 1.4 times more Energy, 9.3 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Sugars than Raw Oranges.
• While Raw Oranges contain 1.8 times more Fiber than Raw Litchis.
• Both Raw Litchis and Raw Oranges have similar amounts of Protein per 1 kg.
• Both Raw Litchis as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.