Comparing Nutrients in 7 ounces Frozen Loganberries VS Longans

Macros Ratio

	Protein	Fat	Carbs
Frozen Loganberries	10%	5%	85%
Longans	8%	1%	91%

Macro Nutrients

	Frozen Loganberries	Longans	Recommended Dietary Allowance
Energy	3.76% 109kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	NA	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	23% 30g	130g per day for Men 19-50 years
Sugars	21% 15.3g	NA	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	5.4% 3g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Loganberries	Longans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	3.72% 0.6mg	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	NA	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	NA	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	185% 167mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Loganberries	Longans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	37.3% 0.34mg	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	3.22% 0.26mg	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	4.5% 0.1mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.54% 168g	4.44% 164g	3700g per day for Men 19-50 years

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

• Frozen Loganberries have 1.6 times more Vitamin B1 and 2.8 times more Vitamin B3 than Raw Longans.
• While Raw Longans contain 4.1 times more Vitamin B2 and 5.5 times more Vitamin C than Frozen Loganberries.
• Both Frozen Loganberries as well as Raw Longans have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Frozen Loganberries vs Longans:

• Frozen Loganberries have 26 times more Calcium, 4.9 times more Iron, 2.1 times more Magnesium, 24 times more Manganese, 1.2 times more Phosphorus and 6.8 times more Zinc than Raw Longans.
• While Raw Longans contain 1.4 times more Copper and 1.8 times more Potassium than Frozen Loganberries.
• Both Frozen Loganberries and Raw Longans have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Loganberries have 4.8 times more Fiber than Raw Longans.
• Both Frozen Loganberries and Raw Longans have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Frozen Loganberries as well as Raw Longans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.