Comparing Nutrients in 5 ounces 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	1.27% 37kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	15.8% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	77% 100g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	129% 94g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	17% 6.52g	38g per day for Men 19-50 years
Protein	7.1% 4g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Litchis	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.8% 0.13mg	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	23.7% 95μg	4.25% 17μg	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	89% 80mg	288% 259mg	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	11.5% 1.73mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Litchis	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	99% 0.89mg	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	14.4% 1.15mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	14.4% 0.33mg	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	10% 71mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	46.3% 1573mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.85% 31.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dried Litchis per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Dried Litchis to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Dried Litchis:

• 5 ounces of Frozen Chopped Broccoli have 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 5 oz of Dried Litchis contain 5.9 times more Vitamin B2, 6.6 times more Vitamin B3 and 3.2 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Dried Litchis:

• 5 ounces of Frozen Chopped Broccoli have 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 5 oz of Dried Litchis contain 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 5 ounces:

• 5 oz of Dried Litchis contain 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.
• 5 ounces 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 five ounces.