Comparing Nutrients in 14 ounces Frozen Loganberries VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Frozen Loganberries	10%	5%	85%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Frozen Loganberries	Dried Litchis	Recommended Dietary Allowance
Energy	7.53% 218kcal	38% 1099kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	3.35% 1.07g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	44% 0.71g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	216% 281g	130g per day for Men 19-50 years
Sugars	42% 30.6g	362% 262g	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	55.4% 21g	48% 18.3g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Loganberries	Dried Litchis	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	27.5% 0.36mg	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	25.8% 103μg	12% 47.6μg	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	67.5% 60.7mg	807% 726mg	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	23% 3.45mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Loganberries	Dried Litchis	Recommended Dietary Allowance
Calcium	10.3% 103mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	278% 2.5mg	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	31.8% 2.54mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	40.4% 0.93mg	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	14.7% 103mg	103% 718mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	130% 4406mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.08% 336g	2.4% 88.5g	3700g per day for Men 19-50 years

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

• Frozen Loganberries have 5 times more Vitamin B1, 2.2 times more Vitamin B9, 2.8 times more Vitamin E and 4.9 times more Vitamin K than Dried Litchis.
• While Dried Litchis contain 16.8 times more Vitamin B2, 3.7 times more Vitamin B3, 1.4 times more Vitamin B6 and 12 times more Vitamin C than Frozen Loganberries.
• Both Frozen Loganberries as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Loganberries vs Dried Litchis:

• Frozen Loganberries have 5.3 times more Manganese, 1.2 times more Zinc and 3.8 times more Water than Dried Litchis.
• While Dried Litchis contain 1.3 times more Calcium, 5.4 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 7 times more Phosphorus, 7.7 times more Potassium and 6.5 times more Selenium than Frozen Loganberries.

Comparison of macro-nutrients per 14 ounces:

• Dried Litchis contain 5 times more Energy, 3.9 times more Fat, 3 times more Omega 3, 1.6 times more Omega 6, 5.4 times more Carbohydrate, 8.6 times more Sugars and 2.5 times more Protein than Frozen Loganberries.
• Both Frozen Loganberries and Dried Litchis have similar amounts of Fiber per 14 oz.
• Both Frozen Loganberries as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.