Comparing Nutrients in 7 ounces Longans VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Longans	Frozen Carrots	Recommended Dietary Allowance
Energy	4.1% 119kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Longans	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Longans	Frozen Carrots	Recommended Dietary Allowance
Calcium	0.2% 2mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	16.3% 0.15mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.44% 164g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Longans VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Longans versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Longans have 3.8 times more Vitamin B2 and 33.6 times more Vitamin C than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.4 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 Carrots, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Longans vs Frozen Carrots:

• 7 ounces of Longans have 2.3 times more Copper than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 36 times more Calcium, 3.4 times more Iron, 3.3 times more Manganese, 1.6 times more Phosphorus, more Sodium and 6.6 times more Zinc than Raw Longans.
• Both Longans and Frozen Carrots contain similar levels of Magnesium, 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 1.7 times more Energy, 1.9 times more Carbohydrate and 1.7 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 3 times more Fiber than Raw Longans.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Longans VS Frozen Carrots

What are the health benefits of Longans compared to Frozen Carrots?

Longans are a tropical fruit rich in vitamin C, vitamin B6, and antioxidants, which can help boost the immune system and promote healthy skin. On the other hand, frozen carrots are a good source of beta-carotene, which is converted to vitamin A in the body and is essential for eye health and immune function. Both longans and frozen carrots 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 Carrots?

Both longans and frozen carrots can be part of a healthy weight loss diet due to their low calorie content and high fiber content. However, frozen carrots are a better choice for weight loss as they are lower in natural sugars and calories compared to longans. Additionally, carrots are a good source of beta-carotene, which can support overall health and weight loss goals. It's important to focus on a balanced diet that includes a variety of fruits and vegetables to support weight loss and overall health.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Longans are a delicious fruit but are not particularly high in protein. Frozen carrots are also not a significant source of protein. To support muscle growth, consider incorporating plant-based protein sources such as beans, lentils, tofu, tempeh, edamame, quinoa, nuts, and seeds into your diet. Additionally, ensure you are consuming an adequate amount of calories to support your training and muscle-building goals.

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

Longans have a higher environmental impact compared to frozen carrots due to factors such as water usage, land use, and transportation emissions. Longans are typically grown in tropical regions and require more water and land to cultivate, as well as transportation to reach consumers in other parts of the world. On the other hand, frozen carrots can be grown in a wider range of climates and are often processed and frozen near the source, reducing transportation emissions. Choosing locally grown and seasonal produce, such as carrots, can help reduce the environmental impact of food production.