Comparing Nutrients in 7 ounces Frozen Loganberries VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Frozen Loganberries	10%	5%	85%
Litchis	5%	5%	90%

Macro Nutrients

	Frozen Loganberries	Litchis	Recommended Dietary Allowance
Energy	3.76% 109kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	25.2% 33g	130g per day for Men 19-50 years
Sugars	21% 15.3g	41.7% 30.2g	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	27.7% 10.5g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	5.4% 3g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Loganberries	Litchis	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	7.48% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	15.3% 0.2mg	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	13% 51.6μg	6.95% 27.8μg	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	33.7% 30.4mg	158% 142mg	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	11.5% 1.73mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Loganberries	Litchis	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	32.6% 0.29mg	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	16% 1.27mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	108% 2.47mg	4.75% 0.11mg	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	7.37% 51.6mg	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.54% 168g	4.4% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Loganberries VS Litchis per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Loganberries vs Litchis:

• 7 ounces of Frozen Loganberries have 4.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin B9, 12.4 times more Vitamin E and 19.5 times more Vitamin K than Litchis.
• While 7 oz of Raw Litchis contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 4.7 times more Vitamin C than Frozen Loganberries.
• 7 ounces of Litchis have insufficient amounts of Vitamin B1, Vitamin E and Vitamin K
• Both Frozen Loganberries as well as Raw Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Loganberries vs Litchis:

• 7 ounces of Frozen Loganberries have 5.2 times more Calcium, 2.1 times more Iron, 2.1 times more Magnesium, 22.7 times more Manganese and 4.9 times more Zinc than Litchis.
• While 7 oz of Raw Litchis contain 1.3 times more Copper than Frozen Loganberries.
• Both Frozen Loganberries and Litchis contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Litchis lack sufficient amounts of Calcium and Zinc
• Both Frozen Loganberries as well as Raw Litchis lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Loganberries have 4.1 times more Fiber and 1.8 times more Protein than Litchis.
• While 7 oz of Raw Litchis contain 1.3 times more Carbohydrate and 2 times more Sugars than Frozen Loganberries.
• Both Frozen Loganberries and Litchis offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Loganberries provide inadequate amounts of Energy
• 7 ounces of Litchis provide inadequate amounts of Protein
• Both Frozen Loganberries as well as Raw Litchis provide inadequate amounts of Omega 6 in seven ounces.