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Nutrients in 14 ounces of Litchis

Raw Litchis (Litchi chinensis), also known as lychee.

Macros Ratio

Protein Fat Carbs
5%
5%
90%
14 oz ▼

Macro Nutrients

Litchis
Energy262 kcal
9.03%
Raw Litchis have 261.94938 kcal of Energy per 14 ounces, which is 9.03% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.75 g
1.8%
Raw Litchis have 1.7463292 g of Fat per 14 ounces, which is 1.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.39 g
1.23%
Raw Litchis have 0.39292407 g of Saturated Fat per 14 ounces, which is 1.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.26 g
16%
Raw Litchis have 0.25798045 g of Omega 3 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.27 g
1.56%
Raw Litchis have 0.26591831 g of Omega 6 per 14 ounces, which is 1.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Litchis have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate65.6 g
50.5%
Raw Litchis have 65.6064129 g of Carbohydrate per 14 ounces, which is 50.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars60.4 g
83.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Litchis have 60.4468039 g of Sugars per 14 ounces, which is 83.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber5.16 g
13.6%
Raw Litchis have 5.159609 g of Fiber per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.3 g
5.9%
Raw Litchis have 3.2942119 g of Protein per 14 ounces, which is 5.9% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Litchis
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Litchis have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.044 mg
3.64%
Thiamine
Raw Litchis have 0.04365823 mg of Vitamin B1 per 14 ounces, which is 3.64% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg
20%
Riboflavin
Raw Litchis have 0.25798045 mg of Vitamin B2 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.4 mg
15%
Niacin, nicotinic acid, niacinamide
Raw Litchis have 2.39326479 mg of Vitamin B3 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B60.4 mg
30.5%
Pyridoxine
Raw Litchis have 0.396893 mg of Vitamin B6 per 14 ounces, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B955.6 μg
14%
Folates and Folic Acid
Raw Litchis have 55.56502 μg of Vitamin B9 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Litchis have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C284 mg
315%
Ascorbic acid
Raw Litchis have 283.778495 mg of Vitamin C per 14 ounces, which is 315% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Litchis have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.28 mg
1.85%
Tocopherols and Tocotrienols
Raw Litchis have 0.2778251 mg of Vitamin E per 14 ounces, which is 1.85% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.6 μg
1.32%
Phytomenadione or phylloquinone
Raw Litchis have 1.587572 μg of Vitamin K per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Litchis
Calcium20 mg
2%
Raw Litchis have 19.84465 mg of Calcium per 14 ounces, which is 2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.59 mg
65.3%
Raw Litchis have 0.58740164 mg of Copper per 14 ounces, which is 65.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.23 mg
15.4%
Raw Litchis have 1.2303683 mg of Iron per 14 ounces, which is 15.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium39.7 mg
9.45%
Raw Litchis have 39.6893 mg of Magnesium per 14 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.22 mg
9.5%
Raw Litchis have 0.21829115 mg of Manganese per 14 ounces, which is 9.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus123 mg
17.6%
Raw Litchis have 123.03683 mg of Phosphorus per 14 ounces, which is 17.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium679 mg
20%
Raw Litchis have 678.68703 mg of Potassium per 14 ounces, which is 20% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.4 μg
4.33%
Raw Litchis have 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.97 mg
0.26%
Raw Litchis have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.28 mg
2.53%
Raw Litchis have 0.2778251 mg of Zinc per 14 ounces, which is 2.53% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water324 g
8.77%
Raw Litchis have 324.4997168 g of Water per 14 ounces, which is 8.77% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Litchis:
Minerals in 14 ounces of Raw Litchis:
Macronutrients in 14 ounces of Raw Litchis:



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