Comparing Nutrients in 1 pound 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	4.07% 118kcal	43.3% 1256kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3.83% 1.22g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	50.5% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	247% 321g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	414% 300g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	55% 21g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	30.8% 17.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Litchis	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	31.4% 0.41mg	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	76% 304μg	13.6% 54.4μg	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	284% 256mg	922% 830mg	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	37% 5.53mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Litchis	Recommended Dietary Allowance
Calcium	25.4% 254mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	318% 2.86mg	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	46% 3.67mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	46% 1.06mg	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	32.4% 227mg	117% 821mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	148% 5035mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.2% 415g	2.73% 101g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound 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 pound.

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

• 1 pound 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 lb 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 pound:

• 1 lb 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 pound 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 pound.