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

Macros Ratio

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

Macro Nutrients

	Dried Litchis	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	43.3% 1256kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	14% 18g	130g per day for Men 19-50 years
Sugars	414% 300g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	55% 21g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	15% 150mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	37.8% 0.34mg	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	96% 7.7mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	148% 5035mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	2.73% 101g	11.6% 428g	3700g per day for Men 19-50 years

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

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

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

• Dried Litchis have 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.
• While Cooked Ripe Red Tomatoes contain 4.2 times more Water than Dried Litchis.

Comparison of macro-nutrients per 1 pound:

• Dried Litchis have 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 Dried Litchis as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.