Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Dried Litchis	Recommended Dietary Allowance
Energy	0.9% 26kcal	9.55% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	91% 66g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	12% 4.6g	38g per day for Men 19-50 years
Protein	5% 2.8g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Dried Litchis	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.92% 0.09mg	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	16.8% 67μg	3% 12μg	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	62.7% 56.4mg	203% 183mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.13% 1.22mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Dried Litchis	Recommended Dietary Allowance
Calcium	5.6% 56mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	70% 0.63mg	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	10% 0.81mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	10% 0.23mg	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	7.14% 50mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	32.6% 1110mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.6% 22.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Dried Litchis per 100 g

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

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

• 100 grams of Frozen Chopped Broccoli have more Vitamin A, 5.3 times more Vitamin B1, 1.4 times more Vitamin B6, 5.6 times more Vitamin B9, 3.9 times more Vitamin E and 50.7 times more Vitamin K than Dried Litchis.
• While 100 g of Dried Litchis contain 5.9 times more Vitamin B2, 6.6 times more Vitamin B3 and 3.2 times more Vitamin C than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Dried Litchis have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Litchis have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Chopped Broccoli have 1.7 times more Calcium, 1.3 times more Manganese, 2.2 times more Selenium, 1.7 times more Zinc and 4.1 times more Water than Dried Litchis.
• While 100 g of Dried Litchis contain 16.6 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 3.6 times more Phosphorus and 5.2 times more Potassium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Litchis contain 10.7 times more Energy, 1.7 times more Omega 3, 14.8 times more Carbohydrate, 49 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Litchis provide inadequate amounts of Omega 6 in 100 grams.