Comparing Nutrients in 1 pound Dried Litchis VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dried Litchis	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	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	50.5% 0.81g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	414% 300g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	55% 21g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	30.8% 17.2g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.78% 0.045mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.6% 54.4μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Tomatoes	Recommended Dietary Allowance
Calcium	15% 150mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	148% 5035mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.73% 101g	11.6% 429g	3700g per day for Men 19-50 years

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

• Dried Litchis have 30 times more Vitamin B2, 5.2 times more Vitamin B3 and 13.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 3.7 times more Vitamin B1, 1.7 times more Vitamin E and 4.9 times more Vitamin K than Dried Litchis.
• Both Dried Litchis and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Dried Litchis as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Litchis vs Tomatoes:

• Dried Litchis have 3.3 times more Calcium, 10.7 times more Copper, 6.3 times more Iron, 3.8 times more Magnesium, 2.1 times more Manganese, 7.5 times more Phosphorus, 4.7 times more Potassium, more Selenium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw 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, 6 times more Fat, 59.3 times more Omega 3, 2.3 times more Omega 6, 18.2 times more Carbohydrate, 25.1 times more Sugars, 3.8 times more Fiber and 4.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Dried Litchis as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.