Comparing Nutrients in 14 ounces Litchis VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Litchis	Frozen Loganberries	Recommended Dietary Allowance
Energy	9.03% 262kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	83.4% 60.4g	42% 30.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	55.4% 21g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Litchis	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	20% 0.26mg	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	14% 55.6μg	25.8% 103μg	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	315% 284mg	67.5% 60.7mg	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	1.85% 0.28mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Frozen Loganberries	Recommended Dietary Allowance
Calcium	2% 20mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	65.3% 0.59mg	51.6% 0.46mg	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	15.4% 1.23mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	215% 4.95mg	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	17.6% 123mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	20% 679mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.77% 324g	9.08% 336g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Litchis vs Frozen Loganberries:

• Raw Litchis have 1.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 4.7 times more Vitamin C than Frozen Loganberries.
• While Frozen Loganberries contain 4.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin B9, 12.4 times more Vitamin E and 19.5 times more Vitamin K than Raw Litchis.
• Both Raw Litchis as well as Frozen Loganberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Litchis vs Frozen Loganberries:

• Raw Litchis have 1.3 times more Copper and 3 times more Selenium than Frozen Loganberries.
• While Frozen Loganberries contain 5.2 times more Calcium, 2.1 times more Iron, 2.1 times more Magnesium, 22.7 times more Manganese and 4.9 times more Zinc than Raw Litchis.
• Both Raw Litchis and Frozen Loganberries have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Litchis have 1.3 times more Carbohydrate and 2 times more Sugars than Frozen Loganberries.
• While Frozen Loganberries contain 4.1 times more Fiber and 1.8 times more Protein than Raw Litchis.
• Both Raw Litchis and Frozen Loganberries have similar amounts of Energy and Omega 3 per 14 oz.
• Both Raw Litchis as well as Frozen Loganberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.