Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dried Litchis	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.67% 0.54g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	2.15% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	108% 140g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	181% 131g	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	15.7% 5.95g	24% 9.13g	38g per day for Men 19-50 years
Protein	11% 6.15g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dried Litchis	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	13.7% 0.18mg	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	27.8% 111μg	5.95% 24μg	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	88.4% 79.6mg	404% 363mg	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	17.5% 2.6mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dried Litchis	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	139% 1.25mg	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	15% 1.2mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	20% 0.46mg	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	14% 97mg	51.3% 359mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	64.8% 2203mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.87% 180g	1.2% 44.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dried Litchis per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Dried Litchis to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Dried Litchis:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 5.5 times more Vitamin B1, 1.4 times more Vitamin B6, 4.7 times more Vitamin B9, 4.3 times more Vitamin E and 55.1 times more Vitamin K than Dried Litchis.
• While 7 oz of Dried Litchis contain 7 times more Vitamin B2, 6.8 times more Vitamin B3 and 4.6 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• 7 ounces of Dried Litchis have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Dried Litchis have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Dried Litchis:

• 7 ounces of Cooked Chopped Frozen Broccoli have 4.1 times more Water than Dried Litchis.
• While 7 oz of Dried Litchis contain 18.6 times more Copper, 2.8 times more Iron, 3.2 times more Magnesium, 3.7 times more Phosphorus, 7.8 times more Potassium and 1.9 times more Selenium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dried Litchis contain similar levels of Calcium, Manganese and Zinc per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Litchis contain 9.9 times more Energy, 4.2 times more Omega 3, 13.2 times more Carbohydrate, 45 times more Sugars and 1.5 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dried Litchis offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled Chopped Frozen Broccoli as well as Dried Litchis provide inadequate amounts of Omega 6 in seven ounces.