Comparing Nutrients in 7 ounces Dried Longans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried Longans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	19.6% 568kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	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	113% 147g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 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	NA	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	NA	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	61.7% 55.6mg	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Longans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	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	134% 10.7mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	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	55.6% 389mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.94% 35g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Longans VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Dried Longans have 4.4 times more Vitamin B2 and 2.2 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.8 times more Vitamin B1 and 2.4 times more Vitamin C than Dried Longans.
• Both Dried Longans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Longans vs Frozen Broccoli Spears:

• 7 ounces of Dried Longans have 22.4 times more Copper, 7.5 times more Iron, 2.9 times more Magnesium, 3.3 times more Phosphorus, 2.6 times more Potassium and 2.8 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Zinc and 5.1 times more Water than Dried Longans.
• Both Dried Longans and Frozen Broccoli Spears contain similar levels of Calcium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Longans have 9.9 times more Energy, 13.8 times more Carbohydrate and 1.6 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy

Frequently Asked Questions about Dried Longans VS Frozen Broccoli Spears

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

Dried longans are a good source of antioxidants, vitamins, and minerals, such as iron and potassium. They can help improve digestion, boost immunity, and support overall health. On the other hand, frozen broccoli spears are rich in fiber, vitamins C and K, and antioxidants. They can help reduce inflammation, support heart health, and aid in digestion. Both dried longans and frozen broccoli spears offer unique health benefits, so including a variety of plant-based foods in your diet is important for optimal health.

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

Frozen broccoli spears would be a better choice for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried longans, on the other hand, are higher in sugar and calories, which may not be as beneficial for weight loss.

Should I eat more Dried Longans 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 variety of nutrient-dense foods that provide adequate protein, vitamins, and minerals. In this case, frozen broccoli spears would be a better choice as they are a good source of protein, fiber, vitamins C and K, and minerals such as potassium and calcium. Dried longans, on the other hand, are higher in sugar and lower in protein and essential nutrients needed for muscle growth. Incorporating a balanced diet with a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains will support muscle growth and overall health.

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

Producing dried longans generally has a lower environmental impact compared to frozen broccoli spears. Longans require less energy and resources for processing and transportation due to their smaller size and lower water content. Broccoli, on the other hand, requires more energy for freezing and transportation, resulting in higher greenhouse gas emissions. However, it's important to consider other factors such as packaging and sourcing practices when evaluating the overall environmental impact of these food products.