Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Litchis	5%	5%	90%

Macro Nutrients

	Chilled Orange Juice	Litchis	Recommended Dietary Allowance
Energy	17% 490kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	88.8% 115g	127% 165g	130g per day for Men 19-50 years
Sugars	115% 83g	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	30.8% 22.3g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	34.2% 13g	38g per day for Men 19-50 years
Protein	12% 6.8g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Litchis	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	77% 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	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	373% 336mg	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	13.3% 2mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Litchis	Recommended Dietary Allowance
Calcium	11% 110mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	164% 1.48mg	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	16.3% 1.3mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	24.3% 170mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	52.4% 1780mg	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	1.33% 20mg	0.67% 10mg	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	23.6% 872g	22% 818g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Litchis per 1 kg

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

Lets compare vitamin content per 1 kilogram of Chilled Orange Juice vs Litchis:

• 1 kilogram of Chilled Orange Juice has 4.2 times more Vitamin B1 and 1.4 times more Vitamin B9 than Litchis.
• While 1 kg of Raw Litchis contains 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.1 times more Vitamin C than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3
• 1 kilogram of Litchis have insufficient amounts of Vitamin B1
• Both Chilled Orange Juice from Concentrate as well as Raw Litchis have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Chilled Orange Juice vs Litchis:

• 1 kg of Raw Litchis contains 3.5 times more Copper, 2.4 times more Iron, 2.4 times more Manganese and 1.8 times more Phosphorus than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Litchis contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Iron and Manganese
• Both Chilled Orange Juice from Concentrate as well as Raw Litchis lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Litchis contains 1.3 times more Energy, 9.3 times more Omega 3, 1.4 times more Carbohydrate, 1.8 times more Sugars and 4.3 times more Fiber than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Chilled Orange Juice from Concentrate as well as Raw Litchis provide inadequate amounts of Omega 6 and Protein in one kilogram.