Comparing Nutrients in 500 calories Frozen Loganberries VS Longans

Weight per 500 calories

• Frozen Loganberries: 909g
• Longans: 833g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	6.26% 1.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	97% 126g	130g per day for Men 19-50 years
Sugars	97% 70g	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	127% 48g	24% 9.17g	38g per day for Men 19-50 years
Protein	24.7% 14g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Loganberries	Longans	Recommended Dietary Allowance
Vitamin A	2.02% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	89.7% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.64mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	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	59% 236μg	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	155% 139mg	778% 700mg	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	52.7% 7.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Loganberries	Longans	Recommended Dietary Allowance
Calcium	23.6% 236mg	0.83% 8.33mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	156% 1.4mg	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	72.7% 5.8mg	13.5% 1.1mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	493% 11.3mg	19% 0.43mg	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	33.8% 236mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	38.8% 1318mg	65% 2217mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.61% 9.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	20.8% 769g	18.6% 690g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Frozen Loganberries as well as Raw Longans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.