Comparing Nutrients in 5 ounces Frozen Loganberries VS Litchis

Macros Ratio

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

Macro Nutrients

	Frozen Loganberries	Litchis	Recommended Dietary Allowance
Energy	2.7% 78kcal	3.23% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.5g	18% 23.4g	130g per day for Men 19-50 years
Sugars	15% 11g	29.8% 21.6g	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	19.8% 7.5g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	3.85% 2.15g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Frozen Loganberries	Litchis	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	11% 0.14mg	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	9.2% 37μg	4.96% 20μg	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	24% 21.7mg	113% 101mg	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	8.22% 1.23mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Loganberries	Litchis	Recommended Dietary Allowance
Calcium	3.7% 37mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	23.3% 0.21mg	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	11.3% 0.91mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	3.4% 0.078mg	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	5.26% 37mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	7.13% 242mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.24% 120g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Loganberries VS Litchis per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Loganberries vs Litchis:

• 5 ounces of Frozen Loganberries have 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 Litchis.
• While 5 oz of Raw Litchis contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 4.7 times more Vitamin C than Frozen Loganberries.
• 5 ounces of Litchis have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Frozen Loganberries as well as Raw Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Loganberries vs Litchis:

• 5 ounces of Frozen Loganberries have 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 Litchis.
• While 5 oz of Raw Litchis contain 1.3 times more Copper than Frozen Loganberries.
• Both Frozen Loganberries and Litchis contain similar levels of Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Litchis lack sufficient amounts of Calcium and Zinc
• Both Frozen Loganberries as well as Raw Litchis lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Loganberries have 4.1 times more Fiber and 1.8 times more Protein than Litchis.
• While 5 oz of Raw Litchis contain 1.3 times more Carbohydrate and 2 times more Sugars than Frozen Loganberries.
• Both Frozen Loganberries and Litchis offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Frozen Loganberries provide inadequate amounts of Energy
• 5 ounces of Litchis provide inadequate amounts of Protein
• Both Frozen Loganberries as well as Raw Litchis provide inadequate amounts of Omega 6 in five ounces.