Comparing Nutrients in 1 pound Canned Orange Juice VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Litchis	5%	5%	90%

Macro Nutrients

	Canned Orange Juice	Litchis	Recommended Dietary Allowance
Energy	7.35% 213kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	57.7% 75g	130g per day for Men 19-50 years
Sugars	55% 39.7g	95% 69g	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	15.2% 11g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Litchis	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	35% 0.45mg	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	27.2% 109μg	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	152% 137mg	360% 324mg	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	6.05% 0.91mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Litchis	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	74.6% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	11% 0.25mg	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	11% 77mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.8% 398g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Litchis per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Orange Juice versus 1 lb of Litchis to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Litchis:

• 1 pound of Canned Orange Juice has 3.5 times more Vitamin B1 and 1.7 times more Vitamin B9 than Litchis.
• While 1 lb of Raw Litchis contains 3.1 times more Vitamin B2, 3 times more Vitamin B3, 3.2 times more Vitamin B6 and 2.4 times more Vitamin C than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 pound of Litchis have insufficient amounts of Vitamin B1
• Both Unsweetened Canned Orange Juice as well as Raw Litchis have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Litchis:

• 1 lb of Raw Litchis contains 6.7 times more Copper, 3.1 times more Iron, 2.6 times more Manganese and 1.8 times more Phosphorus than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Litchis contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Raw Litchis lack sufficient amounts of Calcium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Litchis contains 1.4 times more Energy, 9.3 times more Omega 3, 1.5 times more Carbohydrate, 1.7 times more Sugars and 4.3 times more Fiber than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3 and Fiber
• Both Unsweetened Canned Orange Juice as well as Raw Litchis provide inadequate amounts of Omega 6 and Protein in one pound.