Comparing Nutrients in 7 ounces Litchis VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Litchis	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.5% 131kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	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	25.2% 33g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	41.7% 30.2g	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	6.8% 2.58g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	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	1.8% 0.022mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	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	15.3% 0.2mg	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	6.95% 27.8μg	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	158% 142mg	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	0.93% 0.14mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	7.7% 0.62mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.75% 0.11mg	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	8.8% 61.5mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.4% 162g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Litchis VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Litchis vs Frozen Broccoli Spears:

• 7 ounces of Litchis have 1.3 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 6.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B6, 6.7 times more Vitamin B9, 19.3 times more Vitamin E and 253.5 times more Vitamin K than Raw Litchis.
• Both Litchis and Frozen Broccoli Spears provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Litchis have insufficient amounts of Vitamin A, Vitamin B1, Vitamin E and Vitamin K
• Both Raw 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 Litchis vs Frozen Broccoli Spears:

• 7 ounces of Litchis have 4.1 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 8.2 times more Calcium, 2.3 times more Iron, 1.6 times more Magnesium, 4.7 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Potassium, 3.2 times more Selenium and 4.9 times more Zinc than Raw Litchis.
• Both Litchis and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Litchis lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Litchis have 2.3 times more Energy, 3.1 times more Carbohydrate and 10.4 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Omega 3, 2.3 times more Fiber and 3.7 times more Protein than Raw Litchis.
• 7 ounces of Litchis provide inadequate amounts of Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Litchis as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Litchis VS Frozen Broccoli Spears

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

Both litchis and frozen broccoli spears offer unique health benefits. Litchis are rich in vitamin C, fiber, and antioxidants, which can support immune health and reduce inflammation. On the other hand, frozen broccoli spears are a great source of vitamin K, vitamin C, and folate, which can support bone health and reduce the risk of chronic diseases. Including a variety of fruits and vegetables in your diet, such as litchis and broccoli, can help provide a range of essential nutrients for overall health and well-being.

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

Both litchis and frozen broccoli spears can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to litchis, making them a better choice for weight loss. Additionally, broccoli is a good source of vitamins and minerals that are essential for overall health. Incorporating a variety of fruits and vegetables into your diet, including broccoli spears, can help support weight loss efforts.

Should I eat more 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 balanced diet that includes a variety of plant-based protein sources. Both litchis and frozen broccoli spears are nutritious options, but for muscle gain, you may want to prioritize foods higher in protein such as legumes, tofu, tempeh, seitan, nuts, and seeds. Incorporating these protein-rich plant foods into your meals along with a variety of fruits and vegetables can help support muscle growth and recovery.

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

Producing litchis generally has a higher environmental impact compared to frozen broccoli spears. Litchis are typically grown in tropical regions and require a significant amount of water and energy for cultivation and transportation. On the other hand, frozen broccoli spears can be grown in a wider range of climates and are often more sustainable due to their lower water and energy requirements. Choosing locally sourced and organic options for both litchis and broccoli can help reduce their environmental impact.