Comparing Nutrients in 7 ounces Dried Litchis VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried Litchis	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	19% 550kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	181% 131g	4.02% 2.9g	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	24% 9.13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	26.7% 0.35mg	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	5.95% 24μg	46.6% 187μg	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	404% 363mg	151% 136mg	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	4.1% 0.62mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	7.94% 0.071mg	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	42% 3.37mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	22% 0.51mg	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	51.3% 359mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Litchis VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Dried Litchis have 5 times more Vitamin B2, 6.7 times more Vitamin B3 and 2.7 times more Vitamin C than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 7.2 times more Vitamin B1, 1.9 times more Vitamin B6, 7.8 times more Vitamin B9, 4.4 times more Vitamin E and 63.4 times more Vitamin K than Dried Litchis.
• 7 ounces of Dried Litchis have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin K
• Both Dried Litchis as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Litchis have 17.5 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 3.1 times more Phosphorus and 4.4 times more Potassium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Selenium and 4.1 times more Water than Dried Litchis.
• Both Dried Litchis and Frozen Broccoli Spears contain similar levels of Calcium, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Litchis have 9.6 times more Energy, 1.4 times more Omega 3, 13.2 times more Carbohydrate, 45 times more Sugars, 1.5 times more Fiber and 1.2 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Dried Litchis as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Dried Litchis VS Frozen Broccoli Spears

What are the health benefits of Dried Litchis compared to Frozen Broccoli Spears?

Dried litchis are a good source of vitamin C, fiber, and antioxidants, which can support immune function and overall health. On the other hand, frozen broccoli spears are rich in vitamins K and C, fiber, and antioxidants, providing benefits for bone health and reducing inflammation. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for optimal nutrition.

Can I lose weight easier by eating more Dried Litchis or Frozen Broccoli Spears?

Frozen broccoli spears would be a better choice for weight loss as they are lower in calories and higher in fiber compared to dried litchis. Broccoli is also a nutrient-dense vegetable that can help you feel full and satisfied while providing essential vitamins and minerals.

Should I eat more Dried Litchis or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich foods. Frozen broccoli spears are a good source of plant-based protein, but dried litchis are not a significant source of protein. Consider incorporating more protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Dried Litchis compared to Frozen Broccoli Spears?

Producing dried litchis generally has a higher environmental impact compared to frozen broccoli spears. This is because the process of drying fruits often requires more energy and resources, such as water and electricity, compared to freezing vegetables. Additionally, litchis are typically grown in tropical regions and may require long-distance transportation, further increasing their carbon footprint. On the other hand, broccoli is a hardy vegetable that can be grown in various climates and frozen shortly after harvest to preserve its nutrients and reduce food waste.