Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Litchis	5%	5%	90%

Macro Nutrients

	Cooked Broccoli Raab	Litchis	Recommended Dietary Allowance
Energy	3.9% 113kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	57.7% 75g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	95% 69g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	31% 17.4g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Litchis	Recommended Dietary Allowance
Vitamin A	114% 1030μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	35% 0.45mg	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	80.5% 322μg	16% 63.5μg	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	186% 168mg	360% 324mg	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	76.5% 11.5mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Litchis	Recommended Dietary Allowance
Calcium	53.5% 535mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	74.6% 0.67mg	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	72% 5.76mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	11% 0.25mg	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	53% 372mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Litchis per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Litchis:

• 1 pound of Cooked Broccoli Raab has more Vitamin A, 15.4 times more Vitamin B1, 2.2 times more Vitamin B2, 3.3 times more Vitamin B3, 2.2 times more Vitamin B6, 5.1 times more Vitamin B9, 36.1 times more Vitamin E and 640 times more Vitamin K than Litchis.
• While 1 lb of Raw Litchis contains 1.9 times more Vitamin C than Cooked Broccoli Raab.
• 1 pound of Litchis have insufficient amounts of Vitamin A, Vitamin B1, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Raw Litchis have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Litchis:

• 1 pound of Cooked Broccoli Raab has 23.6 times more Calcium, 4.1 times more Iron, 2.7 times more Magnesium, 6.9 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium, 2.2 times more Selenium, 56 times more Sodium and 7.7 times more Zinc than Litchis.
• While 1 lb of Raw Litchis contains 2 times more Copper than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Litchis contain similar levels of Water per one pound.
• 1 pound of Litchis lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 3.1 times more Omega 3, 2.2 times more Fiber and 4.6 times more Protein than Litchis.
• While 1 lb of Raw Litchis contains 2.6 times more Energy, 5.3 times more Carbohydrate and 24.6 times more Sugars than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Litchis provide inadequate amounts of Protein
• Both Cooked Broccoli Raab as well as Raw Litchis provide inadequate amounts of Omega 6 in one pound.