Comparing Nutrients in 5 ounces Tomato Paste VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Tomato Paste	Dried Litchis	Recommended Dietary Allowance
Energy	4% 116kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	77% 100g	130g per day for Men 19-50 years
Sugars	24% 17.3g	129% 94g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	17% 6.52g	38g per day for Men 19-50 years
Protein	11% 6.12g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Dried Litchis	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	9.8% 0.13mg	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	4.25% 17μg	4.25% 17μg	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	34.5% 31mg	288% 259mg	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	40.6% 6.1mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Dried Litchis	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	99% 0.89mg	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	53% 4.22mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	14.4% 0.33mg	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	17% 118mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	46.3% 1573mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Dried Litchis per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Dried Litchis to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Dried Litchis:

• 5 ounces of Tomato Paste have more Vitamin A, 6 times more Vitamin B1, 2.4 times more Vitamin B6, 13.9 times more Vitamin E and 7.1 times more Vitamin K than Dried Litchis.
• While 5 oz of Dried Litchis contain 3.7 times more Vitamin B2 and 8.4 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Dried Litchis provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Dried Litchis have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin K
• Both Canned Tomato Paste as well as Dried Litchis have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Dried Litchis:

• 5 ounces of Tomato Paste have 1.8 times more Iron, 1.3 times more Manganese, 4.1 times more Selenium, 19.7 times more Sodium and 2.3 times more Zinc than Dried Litchis.
• While 5 oz of Dried Litchis contain 1.7 times more Copper and 2.2 times more Phosphorus than Canned Tomato Paste.
• Both Tomato Paste and Dried Litchis contain similar levels of Calcium, Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Litchis contain 3.4 times more Energy, 25.4 times more Omega 3, 3.7 times more Carbohydrate and 5.4 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Dried Litchis offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Dried Litchis provide inadequate amounts of Omega 6 in five ounces.