Comparing Nutrients in 1 kilogram Dried Litchis VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Litchis	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	96% 2770kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.44% 2.7g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	111% 1.78g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	544% 707g	41% 53.5g	130g per day for Men 19-50 years
Sugars	912% 661g	20.3% 14.7g	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	121% 46g	79% 30g	38g per day for Men 19-50 years
Protein	68% 38g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	438% 5.7mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	100% 1.3mg	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	30% 120μg	140% 560μg	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	2033% 1830mg	446% 401mg	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	20.7% 3.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	33% 330mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	701% 6.3mg	37.8% 0.34mg	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	213% 17mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	97% 2.23mg	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	259% 1810mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	326% 11100mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	6.03% 223g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Dried Litchis has 7 times more Vitamin B2, 6.8 times more Vitamin B3 and 4.6 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 5.5 times more Vitamin B1, 1.4 times more Vitamin B6, 4.7 times more Vitamin B9, 4.3 times more Vitamin E and 55.1 times more Vitamin K than Dried Litchis.
• 1 kilogram of Dried Litchis have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin K
• Both Dried Litchis as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Dried Litchis has 18.6 times more Copper, 2.8 times more Iron, 3.2 times more Magnesium, 3.7 times more Phosphorus, 7.8 times more Potassium and 1.9 times more Selenium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 4.1 times more Water than Dried Litchis.
• Both Dried Litchis and Cooked Chopped Frozen Broccoli contain similar levels of Calcium, Manganese and Zinc per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Litchis has 9.9 times more Energy, 4.2 times more Omega 3, 13.2 times more Carbohydrate, 45 times more Sugars, 1.5 times more Fiber and 1.2 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Dried Litchis as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.