Comparing Nutrients in 500 calories Litchis VS Canned Orange Juice

Weight per 500 calories

• Litchis: 758g
• Canned Orange Juice: 1064g

Litchis have 1.4 times more energy per 100g than Canned Orange Juice. It has low energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 500 calories - Litchis or Canned Orange Juice?

Macros Ratio

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

Macro Nutrients

	Litchis	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	90% 117g	130g per day for Men 19-50 years
Sugars	159% 115g	129% 93g	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	35.7% 26g	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	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 43g	g per day for Men 19-50 years
Fiber	26% 9.85g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Litchis	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.94% 0.083mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	25.4% 0.33mg	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	64% 255μg	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	356% 320mg	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	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.53% 3.03μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Canned Orange Juice	Recommended Dietary Allowance
Calcium	3.8% 38mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	125% 1.12mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	18% 75.8mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	9.7% 0.22mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	38% 1295mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.58mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	4.82% 0.53mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	16.7% 619g	25.2% 933g	3700g per day for Men 19-50 years

Litchis VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Litchis or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Litchis vs Canned Orange Juice:

• 500 calories of Litchis have 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B6 and 1.7 times more Vitamin C than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain more Vitamin A, 5 times more Vitamin B1, 2.4 times more Vitamin B9 and 4 times more Vitamin E than Raw Litchis.
• 500 calories of Litchis have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin E
• Both Raw Litchis as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Litchis vs Canned Orange Juice:

• 500 calories of Litchis have 4.8 times more Copper, 2.2 times more Iron, 1.9 times more Manganese and 1.3 times more Phosphorus than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 2.8 times more Calcium, 1.4 times more Magnesium, 1.5 times more Potassium and 1.5 times more Water than Raw Litchis.
• 500 calories of Litchis lack sufficient amounts of Calcium
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese
• Both Raw Litchis as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Litchis have 6.6 times more Omega 3, 1.2 times more Sugars and 3.1 times more Fiber than Canned Orange Juice.
• Both Litchis and Canned Orange Juice offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Litchis as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in 500 calories.