Comparing Nutrients in 7 ounces Longans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Longans	Broccoli	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Longans	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Longans	Broccoli	Recommended Dietary Allowance
Calcium	0.2% 2mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	11% 0.097mg	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% 1.45mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	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	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.44% 164g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Longans vs Broccoli:

• Raw Broccoli contains 2.3 times more Vitamin B1 and 2.1 times more Vitamin B3 than Raw Longans.
• Both Raw Longans and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin C per 7 oz.
• Both Raw Longans as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Longans vs Broccoli:

• Raw Longans have 3.4 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 47 times more Calcium, 5.6 times more Iron, 2.1 times more Magnesium, 4 times more Manganese, 3.1 times more Phosphorus, more Sodium and 8.2 times more Zinc than Raw Longans.
• Both Raw Longans and Raw Broccoli have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Longans have 1.8 times more Energy and 2.3 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Fiber and 2.2 times more Protein than Raw Longans.
• Both Raw Longans as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.