Comparing Nutrients in 500 calories Dried Litchis VS Boiled Carrots

Weight per 500 calories

• Dried Litchis: 181g
• Boiled Carrots: 1429g

Dried Litchis have 7.9 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Dried Litchis or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.17g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.52% 0.49g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	90% 117g	130g per day for Men 19-50 years
Sugars	165% 119g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	22% 8.3g	113% 43g	38g per day for Men 19-50 years
Protein	12.2% 6.86g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79% 1.03mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	168% 2.2mg	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	5.4% 21.7μg	50% 200μg	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	367% 330mg	57% 51.4mg	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	3.73% 0.56mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.96% 59.6mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	38.4% 3.07mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	96% 2.2mg	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	46.7% 327mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	59% 2004mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	4.27% 2.35μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.4mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	4.6% 0.51mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	1.1% 40.3g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Litchis vs Boiled Carrots:

• Dried Litchis have 1.6 times more Vitamin B2 and 6.4 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 52.2 times more Vitamin B1, 1.6 times more Vitamin B3, 13.5 times more Vitamin B6, 9.2 times more Vitamin B9, 26.3 times more Vitamin E and 67.8 times more Vitamin K than Dried Litchis.
• Both Dried Litchis as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Litchis vs Boiled Carrots:

• Dried Litchis have 4.7 times more Copper than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.2 times more Calcium, 1.6 times more Iron, 1.9 times more Magnesium, 5.2 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 4.3 times more Selenium, 153 times more Sodium, 5.7 times more Zinc and 32 times more Water than Dried Litchis.

Comparison of macro-nutrients per 500 calories:

• Dried Litchis have 22.5 times more Omega 3 and 2.4 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.7 times more Omega 6, 5.2 times more Fiber and 1.6 times more Protein than Dried Litchis.
• Both Dried Litchis and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dried Litchis as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.