Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Litchis	Recommended Dietary Allowance
Energy	8.97% 260kcal	96% 2770kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	8.44% 2.7g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	111% 1.78g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	544% 707g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	912% 661g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	121% 46g	38g per day for Men 19-50 years
Protein	50% 28g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Litchis	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	438% 5.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	69.2% 0.9mg	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	168% 670μg	30% 120μg	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	627% 564mg	2033% 1830mg	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	81.3% 12mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Litchis	Recommended Dietary Allowance
Calcium	56% 560mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	701% 6.3mg	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	101% 8.1mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	102% 2.34mg	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	71.4% 500mg	259% 1810mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	326% 11100mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.7% 915g	6.03% 223g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dried Litchis per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Dried Litchis to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Dried Litchis:

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 5.3 times more Vitamin B1, 1.4 times more Vitamin B6, 5.6 times more Vitamin B9, 3.9 times more Vitamin E and 50.7 times more Vitamin K than Dried Litchis.
• While 1 kg of Dried Litchis contains 5.9 times more Vitamin B2, 6.6 times more Vitamin B3 and 3.2 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Dried Litchis have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Litchis have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Dried Litchis:

• 1 kilogram of Frozen Chopped Broccoli has 1.7 times more Calcium, 1.3 times more Manganese, 2.2 times more Selenium, 1.7 times more Zinc and 4.1 times more Water than Dried Litchis.
• While 1 kg of Dried Litchis contains 16.6 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 3.6 times more Phosphorus and 5.2 times more Potassium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Litchis contains 10.7 times more Energy, 1.7 times more Omega 3, 14.8 times more Carbohydrate, 49 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Litchis provide inadequate amounts of Omega 6 in one kilogram.