Comparing Nutrients in 500 calories Litchis VS Cooked Frozen Carrots

Weight per 500 calories

• Litchis: 758g
• Cooked Frozen Carrots: 1351g

Litchis have 1.8 times more energy per 100g than Cooked Frozen Carrots. It has low energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Litchis or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Litchis	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	80.4% 104g	130g per day for Men 19-50 years
Sugars	159% 115g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 46.5g	g per day for Men 19-50 years
Fiber	26% 9.85g	117% 44.6g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Litchis	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.94% 0.083mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	87.3% 1.14mg	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	26.5% 106μg	37% 149μg	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	602% 542mg	34.5% 31mg	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	3.54% 0.53mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.53% 3.03μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.8% 38mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	125% 1.12mg	123% 1.1mg	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	29.4% 2.35mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	18% 75.8mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	98% 2.26mg	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	33.5% 235mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	38% 1295mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.58mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	4.82% 0.53mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	16.7% 619g	33% 1221g	3700g per day for Men 19-50 years

Litchis VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Litchis or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Litchis vs Cooked Frozen Carrots:

• 500 calories of Litchis have 17.4 times more Vitamin C than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A, 4.9 times more Vitamin B1, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9, 25.7 times more Vitamin E and 60.6 times more Vitamin K than Raw Litchis.
• Both Litchis and Cooked Frozen Carrots provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Litchis have insufficient amounts of Vitamin A, Vitamin B1, Vitamin E and Vitamin K
• Both Raw Litchis as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Litchis vs Cooked Frozen Carrots:

• 500 kcal of Boiled and Drained Frozen Carrots contain 12.5 times more Calcium, 3 times more Iron, 2 times more Magnesium, 5.4 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 1.8 times more Selenium, 105.2 times more Sodium, 8.9 times more Zinc and 2 times more Water than Raw Litchis.
• Both Litchis and Cooked Frozen Carrots contain similar levels of Copper per 500 calories.
• 500 calories of Litchis lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Litchis have 2.1 times more Sugars than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 7.7 times more Omega 6 and 4.5 times more Fiber than Raw Litchis.
• Both Litchis and Cooked Frozen Carrots offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per 500 calories.
• 500 calories of Litchis provide inadequate amounts of Omega 6