Comparing Nutrients in 1 kilogram Tomato Paste VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Tomato Paste	Dried Litchis	Recommended Dietary Allowance
Energy	28.3% 820kcal	96% 2770kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	8.44% 2.7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	544% 707g	130g per day for Men 19-50 years
Sugars	168% 122g	912% 661g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	121% 46g	38g per day for Men 19-50 years
Protein	77% 43.2g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Dried Litchis	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	438% 5.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	69.2% 0.9mg	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	30% 120μg	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	243% 219mg	2033% 1830mg	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	287% 43mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Dried Litchis	Recommended Dietary Allowance
Calcium	36% 360mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	701% 6.3mg	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	373% 30mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	102% 2.34mg	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	119% 830mg	259% 1810mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	326% 11100mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	20% 735g	6.03% 223g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Dried Litchis per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Dried Litchis to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Dried Litchis:

• 1 kilogram of Tomato Paste has more Vitamin A, 6 times more Vitamin B1, 2.4 times more Vitamin B6, 13.9 times more Vitamin E and 7.1 times more Vitamin K than Dried Litchis.
• While 1 kg of Dried Litchis contains 3.7 times more Vitamin B2 and 8.4 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Dried Litchis provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Dried Litchis have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin K
• Both Canned Tomato Paste as well as Dried Litchis have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Dried Litchis:

• 1 kilogram of Tomato Paste has 1.8 times more Iron, 1.3 times more Manganese, 4.1 times more Selenium, 19.7 times more Sodium and 2.3 times more Zinc than Dried Litchis.
• While 1 kg of Dried Litchis contains 1.7 times more Copper and 2.2 times more Phosphorus than Canned Tomato Paste.
• Both Tomato Paste and Dried Litchis contain similar levels of Calcium, Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Litchis contains 3.4 times more Energy, 25.4 times more Omega 3, 3.7 times more Carbohydrate and 5.4 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Dried Litchis offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Dried Litchis provide inadequate amounts of Omega 6 in one kilogram.