Comparing Nutrients in 5 ounces Litchis VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Litchis	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.23% 94kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Litchis	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	1.85% 0.024mg	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	4.96% 20μg	1.77% 7.1μg	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	113% 101mg	12.4% 11mg	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	0.66% 0.099mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	17.6% 0.16mg	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	5.5% 0.44mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	3.4% 0.078mg	3.64% 0.084mg	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	6.28% 44mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	7.13% 242mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Litchis VS Stewed Canned Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Litchis versus 5 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Litchis vs Stewed Canned Tomatoes:

• 5 ounces of Litchis have 1.9 times more Vitamin B2, 5.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 9.1 times more Vitamin C than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 4.2 times more Vitamin B1, 11.9 times more Vitamin E and 6 times more Vitamin K than Raw Litchis.
• Both Litchis and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Litchis have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Litchis as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Litchis vs Stewed Canned Tomatoes:

• 5 ounces of Litchis have 1.3 times more Copper and 1.6 times more Phosphorus than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 6.8 times more Calcium, 4.3 times more Iron and 221 times more Sodium than Raw Litchis.
• Both Litchis and Stewed Canned Tomatoes contain similar levels of Magnesium, Manganese, Potassium and Water per five ounces.
• 5 ounces of Litchis lack sufficient amounts of Calcium
• Both Raw Litchis as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Litchis have 2.5 times more Energy, 21.7 times more Omega 3, 2.7 times more Carbohydrate, 4.3 times more Sugars and 1.3 times more Fiber than Stewed Canned Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Omega 3
• Both Raw Litchis as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 and Protein in five ounces.