Comparing Nutrients in 7 ounces Longans VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Longans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	4.1% 119kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	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	23% 30g	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	5.74% 2.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	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	5.13% 0.062mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	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	185% 167mg	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

	Longans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	0.2% 2mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	3.22% 0.26mg	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	4.5% 0.1mg	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	5.95% 41.7mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	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	0% 0mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.44% 164g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Longans VS Frozen Broccoli Spears per 7 oz

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

• 7 ounces of Longans have 1.2 times more Vitamin B2 and 1.2 times more Vitamin C than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Raw Longans.
• 7 ounces of Longans have insufficient amounts of Vitamin B3
• Both Raw Longans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Longans have 4.7 times more Copper than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 41 times more Calcium, 5.5 times more Iron, 1.6 times more Magnesium, 4.9 times more Manganese, 2.8 times more Phosphorus and 6.8 times more Zinc than Raw Longans.
• Both Longans and Frozen Broccoli Spears contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Longans lack sufficient amounts of Calcium, Iron and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Longans have 2.1 times more Energy and 2.8 times more Carbohydrate than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.7 times more Fiber and 2.3 times more Protein than Raw Longans.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy

Frequently Asked Questions about Longans VS Frozen Broccoli Spears

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

Longans are a tropical fruit rich in vitamin C, vitamin B6, and antioxidants, which can help boost the immune system and reduce inflammation. On the other hand, frozen broccoli spears are a great source of fiber, vitamins K and C, and folate, which support bone health and reduce the risk of chronic diseases. Both longans and broccoli spears offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

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

Both longans and frozen broccoli spears can be part of a healthy weight loss diet due to their low calorie content and high nutrient density. However, broccoli spears are a better choice for weight loss as they are higher in fiber, which can help you feel full and satisfied with fewer calories. Additionally, broccoli is a good source of vitamins, minerals, and antioxidants that support overall health and weight management.

Should I eat more Longans or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscle while training consistently, it's important to focus on consuming a variety of protein-rich plant foods. Frozen broccoli spears are a good source of protein and essential nutrients, but longans are not a significant source of protein. To support muscle growth, consider incorporating more protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet along with the broccoli spears.

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

Longans have a higher environmental impact compared to frozen broccoli spears due to factors such as water usage, land use, and transportation. Longans are typically grown in tropical regions and require a significant amount of water for irrigation. Additionally, the transportation of fresh longans over long distances contributes to their carbon footprint. On the other hand, frozen broccoli spears can be grown in a variety of climates and are typically more water-efficient to produce. Choosing frozen broccoli spears over longans can help reduce your environmental impact.