Comparing Nutrients in 1 pound Litchis VS Frozen Loganberries

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Frozen Loganberries	10%	5%	85%

Macro Nutrients

	Litchis	Frozen Loganberries	Recommended Dietary Allowance
Energy	10.3% 299kcal	8.6% 249kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	45.4% 59g	130g per day for Men 19-50 years
Sugars	95% 69g	48% 35g	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	15.5% 5.9g	63.3% 24g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Litchis	Frozen Loganberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	22.7% 0.29mg	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	16% 63.5μg	29.5% 118μg	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	360% 324mg	77% 69.4mg	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	2.1% 0.32mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Frozen Loganberries	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	59% 0.53mg	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	17.6% 1.4mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	246% 5.66mg	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	20% 141mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	19.3% 658mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10% 371g	10.4% 384g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Litchis vs Frozen Loganberries:

• Raw Litchis have 1.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 4.7 times more Vitamin C than Frozen Loganberries.
• While Frozen Loganberries contain 4.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin B9, 12.4 times more Vitamin E and 19.5 times more Vitamin K than Raw Litchis.
• Both Raw Litchis as well as Frozen Loganberries have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Litchis vs Frozen Loganberries:

• Raw Litchis have 1.3 times more Copper and 3 times more Selenium than Frozen Loganberries.
• While Frozen Loganberries contain 5.2 times more Calcium, 2.1 times more Iron, 2.1 times more Magnesium, 22.7 times more Manganese and 4.9 times more Zinc than Raw Litchis.
• Both Raw Litchis and Frozen Loganberries have similar amounts of Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Litchis have 1.3 times more Carbohydrate and 2 times more Sugars than Frozen Loganberries.
• While Frozen Loganberries contain 4.1 times more Fiber and 1.8 times more Protein than Raw Litchis.
• Both Raw Litchis and Frozen Loganberries have similar amounts of Energy and Omega 3 per 1 lb.
• Both Raw Litchis as well as Frozen Loganberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.