Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Dried Longans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dried Longans	6%	1%	93%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dried Longans	Recommended Dietary Allowance
Energy	0.97% 28kcal	9.86% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	NA	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	NA	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	57% 74g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	NA	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	7.9% 3g	NA	38g per day for Men 19-50 years
Protein	5.54% 3.1g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dried Longans	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	NA	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	14% 56μg	NA	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	44.6% 40mg	31% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.8% 1.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dried Longans	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	89.7% 0.81mg	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	7.63% 0.61mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	10.8% 0.25mg	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	7% 49mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	19.4% 658mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.48% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dried Longans per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Dried Longans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Dried Longans:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.4 times more Vitamin B1 and 1.4 times more Vitamin C than Dried Longans.
• While 100 g of Dried Longans contain 6.2 times more Vitamin B2 and 2.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Dried Longans have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Dried Longans:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.3 times more Zinc and 5.2 times more Water than Dried Longans.
• While 100 g of Dried Longans contain 1.4 times more Calcium, 23.7 times more Copper, 8.9 times more Iron, 3.5 times more Magnesium, 4 times more Phosphorus, 4.6 times more Potassium and 4.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dried Longans contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Longans contain 10.2 times more Energy, 13.8 times more Carbohydrate and 1.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy