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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Tomatoes in Juice with Salt	Dried Litchis	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	2.15% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	108% 140g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	181% 131g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	24% 9.13g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Dried Litchis	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	13.7% 0.18mg	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	3.97% 16μg	5.95% 24μg	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	27.8% 25mg	404% 363mg	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	7.8% 1.17mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Dried Litchis	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	20% 0.46mg	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	4.8% 33.7mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	64.8% 2203mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5.1% 188g	1.2% 44.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Tomatoes in Juice with Salt have more Vitamin A, 57.5 times more Vitamin B1, 1.2 times more Vitamin B6, 1.9 times more Vitamin E and 1.6 times more Vitamin K than Dried Litchis.
• While 7 oz of Dried Litchis contain 10.4 times more Vitamin B2, 4.4 times more Vitamin B3, 1.5 times more Vitamin B9 and 14.5 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Dried Litchis have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Litchis have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomatoes in Juice with Salt have 38.3 times more Sodium and 4.2 times more Water than Dried Litchis.
• While 7 oz of Dried Litchis contain 12.1 times more Copper, 3 times more Iron, 4.2 times more Magnesium, 3.4 times more Manganese, 10.6 times more Phosphorus, 5.8 times more Potassium, 1.9 times more Selenium and 2.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Dried Litchis contain similar levels of Calcium per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Litchis contain 17.3 times more Energy, 44.5 times more Omega 3, 20.4 times more Carbohydrate, 25.9 times more Sugars, 2.4 times more Fiber and 4.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Litchis provide inadequate amounts of Omega 6 in seven ounces.