Comparing Nutrients in 1 pound Litchis VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Litchis	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 299kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	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	57.7% 75g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	95% 69g	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	15.5% 5.9g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	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	4.16% 0.05mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	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	35% 0.45mg	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	16% 63.5μg	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	360% 324mg	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	2.1% 0.32mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Tomatoes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	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	17.6% 1.4mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	20% 141mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10% 371g	11.6% 429g	3700g per day for Men 19-50 years

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

• Raw Litchis have 3.4 times more Vitamin B2, 1.3 times more Vitamin B6 and 5.2 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 3.4 times more Vitamin B1, 7.7 times more Vitamin E and 19.8 times more Vitamin K than Raw Litchis.
• Both Raw Litchis and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Raw 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 Litchis vs Tomatoes:

• Raw Litchis have 2.5 times more Copper, 1.3 times more Phosphorus and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Calcium, 2.1 times more Manganese, 1.4 times more Potassium and 2.4 times more Zinc than Raw Litchis.
• Both Raw Litchis and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Litchis have 3.7 times more Energy, 21.7 times more Omega 3, 4.2 times more Carbohydrate and 5.8 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Litchis and Raw Ripe Red Tomatoes have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Litchis as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.