Comparing Nutrients in 5 ounces Frozen Loganberries VS Longans

Macros Ratio

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

Macro Nutrients

	Frozen Loganberries	Longans	Recommended Dietary Allowance
Energy	2.7% 78kcal	2.93% 85kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	NA	32g per day for Men 19-50 years
Omega 3	5.23% 0.084g	NA	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	NA	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	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	15% 11g	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	19.8% 7.5g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	3.85% 2.15g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Loganberries	Longans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	2.66% 0.43mg	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	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	9.2% 37μg	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	24% 21.7mg	132% 119mg	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	8.22% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Loganberries	Longans	Recommended Dietary Allowance
Calcium	3.7% 37mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	26.6% 0.24mg	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	2.3% 0.18mg	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	3.2% 0.074mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.24% 120g	3.17% 117g	3700g per day for Men 19-50 years

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

• Frozen Loganberries have 1.6 times more Vitamin B1 and 2.8 times more Vitamin B3 than Raw Longans.
• While Raw Longans contain 4.1 times more Vitamin B2 and 5.5 times more Vitamin C than Frozen Loganberries.
• Both Frozen Loganberries as well as Raw Longans have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Frozen Loganberries vs Longans:

• Frozen Loganberries have 26 times more Calcium, 4.9 times more Iron, 2.1 times more Magnesium, 24 times more Manganese, 1.2 times more Phosphorus and 6.8 times more Zinc than Raw Longans.
• While Raw Longans contain 1.4 times more Copper and 1.8 times more Potassium than Frozen Loganberries.
• Both Frozen Loganberries and Raw Longans have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Loganberries have 4.8 times more Fiber than Raw Longans.
• Both Frozen Loganberries and Raw Longans have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Frozen Loganberries as well as Raw Longans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.