Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dried Litchis	Recommended Dietary Allowance
Energy	6.2% 180kcal	96% 2770kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	8.44% 2.7g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	31% 40g	544% 707g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	121% 46g	38g per day for Men 19-50 years
Protein	17% 9.5g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dried Litchis	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	438% 5.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dried Litchis	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	85% 6.8mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	259% 1810mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	326% 11100mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.5% 943g	6.03% 223g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Dried Litchis:

• Cooked Ripe Red Tomatoes have more Vitamin A, 3.6 times more Vitamin B1, 1.8 times more Vitamin E and 1.8 times more Vitamin K than Dried Litchis.
• While Dried Litchis contain 25.9 times more Vitamin B2, 5.8 times more Vitamin B3 and 8 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Dried Litchis have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Dried Litchis have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Dried Litchis:

• Cooked Ripe Red Tomatoes have 4.2 times more Water than Dried Litchis.
• While Dried Litchis contain 3 times more Calcium, 8.4 times more Copper, 2.5 times more Iron, 4.7 times more Magnesium, 2.2 times more Manganese, 6.5 times more Phosphorus, 5.1 times more Potassium, 2.6 times more Selenium and 2 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Dried Litchis contain 15.4 times more Energy, 10.9 times more Fat, 89 times more Omega 3, 4.4 times more Omega 6, 17.6 times more Carbohydrate, 26.5 times more Sugars, 6.6 times more Fiber and 4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.