Comparing Nutrients in 1 kilogram Litchis VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Litchis	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	22.8% 660kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	210% 152g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.2% 13g	50% 19g	38g per day for Men 19-50 years
Protein	15% 8.3g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Litchis	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	71.3% 5.7mg	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	29.6% 0.68mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	22% 818g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Litchis VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Litchis versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Litchis vs Tomatoes in Juice with Salt:

• 1 kilogram of Litchis has 1.8 times more Vitamin B9 and 5.7 times more Vitamin C than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 52.3 times more Vitamin B1, 8.4 times more Vitamin E and 6.5 times more Vitamin K than Raw Litchis.
• Both Litchis and Tomatoes in Juice with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Litchis have insufficient amounts of Vitamin A, Vitamin B1, Vitamin E and Vitamin K
• Both Raw Litchis as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Litchis vs Tomatoes in Juice with Salt:

• 1 kilogram of Litchis has 2.8 times more Copper and 1.8 times more Phosphorus than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 6.6 times more Calcium, 1.8 times more Iron and 115 times more Sodium than Raw Litchis.
• Both Litchis and Tomatoes in Juice with Salt contain similar levels of Magnesium, Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Litchis lack sufficient amounts of Calcium
• Both Raw Litchis as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Litchis has 4.1 times more Energy, 16.3 times more Omega 3, 4.8 times more Carbohydrate and 6 times more Sugars than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.5 times more Fiber than Raw Litchis.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Omega 3
• Both Raw Litchis as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 6 and Protein in one kilogram.