Comparing Nutrients in 1 pound Dried Litchis VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Dried Litchis	Boiled Carrots	Recommended Dietary Allowance
Energy	43.3% 1256kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	414% 300g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	55% 21g	36% 13.6g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	53.4% 0.69mg	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	13.6% 54.4μg	16% 63.5μg	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	922% 830mg	18% 16.3mg	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	9.37% 1.4mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Boiled Carrots	Recommended Dietary Allowance
Calcium	15% 150mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	96% 7.7mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	30.6% 0.7mg	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	117% 821mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	148% 5035mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	2.73% 101g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Litchis vs Boiled Carrots:

• Dried Litchis have 13 times more Vitamin B2, 4.8 times more Vitamin B3 and 50.8 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 6.6 times more Vitamin B1, 1.7 times more Vitamin B6, 3.3 times more Vitamin E and 8.6 times more Vitamin K than Dried Litchis.
• Both Dried Litchis and Boiled and Drained Carrots have similar amounts of Vitamin B9 per 1 lb.
• Both Dried Litchis as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Litchis vs Boiled Carrots:

• Dried Litchis have 37.1 times more Copper, 5 times more Iron, 4.2 times more Magnesium, 1.5 times more Manganese, 6 times more Phosphorus, 4.7 times more Potassium, 1.9 times more Selenium and 1.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 19.3 times more Sodium and 4 times more Water than Dried Litchis.
• Both Dried Litchis and Boiled and Drained Carrots have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Litchis have 7.9 times more Energy, 6.7 times more Fat, 178 times more Omega 3, 2.1 times more Omega 6, 8.6 times more Carbohydrate, 19.2 times more Sugars, 1.5 times more Fiber and 5 times more Protein than Boiled and Drained Carrots.
• Both Dried Litchis as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.