Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Litchis

Macros Ratio

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

Macro Nutrients

	Stewed Canned Tomatoes	Litchis	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	9.45% 12.3g	25.2% 33g	130g per day for Men 19-50 years
Sugars	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Litchis	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	7.48% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Litchis	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	33% 2.64mg	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	5.1% 0.12mg	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	5.67% 39.7mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.4% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Litchis per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Litchis:

• 7 ounces of Stewed Canned Tomatoes have 4.2 times more Vitamin B1, 11.9 times more Vitamin E and 6 times more Vitamin K than Litchis.
• While 7 oz of Raw Litchis contain 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 Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Litchis provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Litchis have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Litchis:

• 7 ounces of Stewed Canned Tomatoes have 6.8 times more Calcium, 4.3 times more Iron, 1.2 times more Potassium and 221 times more Sodium than Litchis.
• While 7 oz of Raw Litchis contain 1.3 times more Copper and 1.6 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Litchis contain similar levels of Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Litchis lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Litchis lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Litchis contain 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 Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Litchis provide inadequate amounts of Omega 6 and Protein in seven ounces.