Comparing Nutrients in 7 ounces Litchis VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Litchis	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	4.5% 131kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.2% 33g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	41.7% 30.2g	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Litchis	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	17% 0.22mg	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	6.95% 27.8μg	3.97% 16μg	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	158% 142mg	27.8% 25mg	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	0.93% 0.14mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	7.7% 0.62mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.75% 0.11mg	5.87% 0.13mg	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	8.8% 61.5mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.4% 162g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Litchis VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Litchis versus 7 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Litchis vs Tomatoes in Juice with Salt:

• 7 ounces of Litchis have 1.8 times more Vitamin B9 and 5.7 times more Vitamin C than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 52.3 times more Vitamin B1, 8.4 times more Vitamin E and 6.5 times more Vitamin K than Raw Litchis.
• Both Litchis and Tomatoes in Juice with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Litchis have insufficient amounts of Vitamin A, Vitamin B1, Vitamin E and Vitamin K
• Both Raw Litchis as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Litchis vs Tomatoes in Juice with Salt:

• 7 ounces of Litchis have 2.8 times more Copper and 1.8 times more Phosphorus than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.6 times more Calcium, 1.8 times more Iron and 115 times more Sodium than Raw Litchis.
• Both Litchis and Tomatoes in Juice with Salt contain similar levels of Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Litchis lack sufficient amounts of Calcium
• Both Raw Litchis as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Litchis have 4.1 times more Energy, 16.3 times more Omega 3, 4.8 times more Carbohydrate and 6 times more Sugars than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Fiber than Raw Litchis.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Omega 3
• Both Raw Litchis as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 6 and Protein in seven ounces.