Comparing Nutrients in 7 ounces Frozen Carrots VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Litchis	5%	5%	90%

Macro Nutrients

	Frozen Carrots	Litchis	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	25.2% 33g	130g per day for Men 19-50 years
Sugars	13% 9.45g	41.7% 30.2g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Litchis	Recommended Dietary Allowance
Vitamin A	157% 1409μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	7.48% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	15.3% 0.2mg	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	4.96% 20μg	6.95% 27.8μg	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	5.5% 4.96mg	158% 142mg	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	7.54% 1.13mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Litchis	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	32.6% 0.29mg	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	11% 0.87mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	4.75% 0.11mg	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	9.36% 65.5mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.83% 179g	4.4% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Litchis per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Carrots versus 7 oz of Litchis to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Litchis:

• 7 ounces of Frozen Carrots have more Vitamin A, 4 times more Vitamin B1, 8.1 times more Vitamin E and 44 times more Vitamin K than Litchis.
• While 7 oz of Raw Litchis contain 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B9 and 28.6 times more Vitamin C than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Litchis provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Litchis have insufficient amounts of Vitamin A, Vitamin B1, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Raw Litchis have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs Litchis:

• 7 ounces of Frozen Carrots have 7.2 times more Calcium, 1.4 times more Iron, 3.1 times more Manganese, 1.4 times more Potassium, 68 times more Sodium and 4.7 times more Zinc than Litchis.
• While 7 oz of Raw Litchis contain 2 times more Copper than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Litchis contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Litchis lack sufficient amounts of Calcium and Zinc
• Both Frozen Carrots, Unprepared as well as Raw Litchis lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 2.5 times more Fiber than Litchis.
• While 7 oz of Raw Litchis contain 1.8 times more Energy, 3.8 times more Omega 3, 2.1 times more Carbohydrate and 3.2 times more Sugars than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Omega 3
• Both Frozen Carrots, Unprepared as well as Raw Litchis provide inadequate amounts of Omega 6 and Protein in seven ounces.