Comparing Nutrients in 7 ounces Litchis VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Litchis	Broccoli Raab	Recommended Dietary Allowance
Energy	4.5% 131kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	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	25.2% 33g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	41.7% 30.2g	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	6.8% 2.58g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	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	1.8% 0.022mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.48% 1.2mg	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	15.3% 0.2mg	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	6.95% 27.8μg	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	158% 142mg	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	0.93% 0.14mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	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	7.7% 0.62mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	4.75% 0.11mg	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	8.8% 61.5mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	10% 339mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.4% 162g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Litchis VS Broccoli Raab per 7 oz

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

• 7 ounces of Litchis have 3.5 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 14.7 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B6, 5.9 times more Vitamin B9, 23.1 times more Vitamin E and 560 times more Vitamin K than Raw Litchis.
• 7 ounces of Litchis have insufficient amounts of Vitamin A, Vitamin B1, Vitamin E and Vitamin K
• Both Raw 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 Litchis vs Broccoli Raab:

• 7 ounces of Litchis have 3.5 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 21.6 times more Calcium, 6.9 times more Iron, 2.2 times more Magnesium, 7.2 times more Manganese, 2.4 times more Phosphorus, 33 times more Sodium and 11 times more Zinc than Raw Litchis.
• Both Litchis and Broccoli Raab contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Litchis lack sufficient amounts of Calcium and Zinc
• Both Raw Litchis as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Litchis have 3 times more Energy, 5.8 times more Carbohydrate and 40.1 times more Sugars than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.9 times more Omega 3, 2.1 times more Fiber and 3.8 times more Protein than Raw Litchis.
• 7 ounces of Litchis provide inadequate amounts of Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Litchis as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Litchis VS Broccoli Raab

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

Litchis are a good source of vitamin C, fiber, and antioxidants, which can help boost the immune system and promote healthy skin. Broccoli raab, on the other hand, is rich in vitamins A, C, and K, as well as calcium and iron, which are important for bone health and blood clotting. Both litchis and broccoli raab offer unique health benefits, so including a variety of fruits and vegetables in your diet is key to achieving optimal nutrition.

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

Both litchis and broccoli raab can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, broccoli raab is a better choice for weight loss as it is lower in calories and higher in fiber compared to litchis. Fiber helps to keep you full and satisfied, which can aid in weight loss by reducing overall calorie intake. Additionally, broccoli raab is a good source of vitamins and minerals that support overall health and weight management.

Should I eat more 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. Both litchis and broccoli raab are nutritious options, but broccoli raab is a better choice for muscle building as it is higher in protein and contains essential amino acids needed for muscle growth. Incorporating broccoli raab into your diet along with other plant-based protein sources like legumes, tofu, tempeh, and quinoa can help support muscle development.

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

Litchis have a higher environmental impact compared to Broccoli Raab due to factors such as water usage, land usage, and transportation emissions. Litchis are typically grown in tropical regions and require more water and land to cultivate, as well as longer transportation distances to reach consumers. Broccoli Raab, on the other hand, can be grown in various climates and requires less water and land, making it a more environmentally friendly option.