Comparing Nutrients in 7 ounces Longans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Longans	Broccoli Raab	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	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	23% 30g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	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	5.74% 2.2g	14% 5.36g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Longans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	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	NA	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	NA	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	185% 167mg	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Longans	Broccoli Raab	Recommended Dietary Allowance
Calcium	0.2% 2mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	3.22% 0.26mg	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	4.5% 0.1mg	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	5.95% 41.7mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.44% 164g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Longans VS Broccoli Raab per 7 oz

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

• 7 ounces of Longans have 4.2 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 5.2 times more Vitamin B1 and 4.1 times more Vitamin B3 than Raw Longans.
• Both Longans and Broccoli Raab provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Longans have insufficient amounts of Vitamin B3
• Both Raw Longans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Longans vs Broccoli Raab:

• 7 ounces of Longans have 4 times more Copper and 1.4 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 108 times more Calcium, 16.5 times more Iron, 2.2 times more Magnesium, 7.6 times more Manganese, 3.5 times more Phosphorus, more Sodium and 15.4 times more Zinc than Raw Longans.
• Both Longans and Broccoli Raab contain similar levels of 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 2.7 times more Energy and 5.3 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 2.5 times more Fiber and 2.4 times more Protein than Raw Longans.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Longans VS Broccoli Raab

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

Longans are a tropical fruit rich in vitamin C, vitamin B6, and antioxidants, which can help boost the immune system and promote healthy skin. Broccoli raab, on the other hand, is a leafy green vegetable high in vitamin K, vitamin A, and fiber, which can support bone health and aid in digestion. Both longans and broccoli raab offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health and well-being.

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

Both longans and broccoli raab are low in calories and can be part of a weight loss diet. However, broccoli raab is a more nutrient-dense option as it is high in fiber, vitamins, and minerals. Including more broccoli raab in your diet can help you feel fuller for longer and support your weight loss goals.

Should I eat more Longans 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 nutrient-dense foods. Both longans and broccoli raab offer unique nutritional benefits that can support muscle growth. Longans are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Broccoli raab is rich in vitamin K, which plays a role in bone health and may help with muscle function. To optimize muscle growth, it is recommended to include a balance of plant-based protein sources, whole grains, legumes, nuts, seeds, fruits, and vegetables in your diet.

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

Longans have a lower environmental impact compared to Broccoli Raab. Longans require less water, land, and resources to grow, making them a more sustainable option. Additionally, Longans have a smaller carbon footprint compared to Broccoli Raab, making them a more environmentally friendly choice.