Comparing Nutrients in 7 ounces Dried Litchis VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Litchis	5%	3%	92%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Dried Litchis	Broccoli Raab	Recommended Dietary Allowance
Energy	19% 550kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.54g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.37g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	181% 131g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	24% 9.13g	14% 5.36g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Dried Litchis	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.15mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Litchis	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Litchis VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Dried Litchis have 4.4 times more Vitamin B2, 2.5 times more Vitamin B3 and 9.1 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 16.2 times more Vitamin B1, 1.9 times more Vitamin B6, 6.9 times more Vitamin B9, 5.2 times more Vitamin E and 140 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Litchis vs Broccoli Raab:

• 7 ounces of Dried Litchis have 15 times more Copper, 1.9 times more Magnesium, 2.5 times more Phosphorus, 5.7 times more Potassium and 1.3 times more Selenium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.3 times more Calcium, 1.3 times more Iron, 1.7 times more Manganese, 11 times more Sodium, 2.8 times more Zinc and 4.2 times more Water than Dried Litchis.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Litchis have 12.6 times more Energy, 24.8 times more Carbohydrate, 173.9 times more Sugars and 1.7 times more Fiber than Broccoli Raab.
• Both Dried Litchis and Broccoli Raab offer comparable quantities of Omega 3 and Protein per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Dried Litchis as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Dried Litchis VS Broccoli Raab

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

Dried litchis are a good source of vitamin C, fiber, and antioxidants, which can help support immune function and promote healthy skin. Broccoli raab, on the other hand, is rich in vitamins A, C, and K, as well as calcium and iron, making it beneficial for bone health and blood clotting. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

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

Both dried litchis and broccoli raab can be part of a healthy weight loss diet, but broccoli raab is a better choice for weight loss. Broccoli raab is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Additionally, broccoli raab is a good source of vitamins and minerals that support overall health. Dried litchis, on the other hand, are higher in sugar and calories, so they should be consumed in moderation as part of a balanced diet.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Broccoli raab is a good source of protein, vitamins, and minerals that can support muscle growth. However, dried litchis are not a significant source of protein and may not be as effective for muscle building. It is recommended to include a variety of protein-rich foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains in your diet to support muscle growth and recovery.

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

Producing dried litchis typically has a higher environmental impact compared to broccoli raab due to factors such as water usage, land use, and transportation. Litchis require more water to grow and are often transported long distances, contributing to their carbon footprint. Broccoli raab, on the other hand, is a more sustainable option as it can be grown locally in many regions and requires less water to cultivate.