Comparing Nutrients in 300 calories Frozen Loganberries VS Longans

Weight per 300 calories

• Frozen Loganberries: 546g
• Longans: 500g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Loganberries or Longans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Loganberries	10%	5%	85%
Longans	8%	1%	91%

Macro Nutrients

	Frozen Loganberries	Longans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	NA	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	58.2% 75.7g	130g per day for Men 19-50 years
Sugars	58% 42g	NA	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	76% 29g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	15% 8.3g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Loganberries	Longans	Recommended Dietary Allowance
Vitamin A	1.2% 11μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	NA	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	35.5% 142μg	NA	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	93% 83.5mg	467% 420mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.6% 4.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Loganberries	Longans	Recommended Dietary Allowance
Calcium	14% 142mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	94% 0.85mg	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	43.6% 3.5mg	8.13% 0.65mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	11.3% 0.26mg	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	20.3% 142mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	23.3% 791mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.36% 5.45mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17% 1.85mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	12.5% 462g	11% 414g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Loganberries vs Longans:

• Frozen Loganberries have 1.8 times more Vitamin B1 and 3.1 times more Vitamin B3 than Raw Longans.
• While Raw Longans contain 3.8 times more Vitamin B2 and 5 times more Vitamin C than Frozen Loganberries.
• Both Frozen Loganberries as well as Raw Longans have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Frozen Loganberries vs Longans:

• Frozen Loganberries have 28.4 times more Calcium, 5.4 times more Iron, 2.3 times more Magnesium, 26.2 times more Manganese, 1.4 times more Phosphorus and 7.4 times more Zinc than Raw Longans.
• While Raw Longans contain 1.3 times more Copper and 1.7 times more Potassium than Frozen Loganberries.
• Both Frozen Loganberries and Raw Longans have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Loganberries have 5.3 times more Fiber and 1.3 times more Protein than Raw Longans.
• Both Frozen Loganberries and Raw Longans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen Loganberries as well as Raw Longans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.