Comparing Nutrients in 100 grams Litchis VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Litchis	5%	5%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Litchis	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	2.28% 66kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.067g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	21% 15.2g	2.03% 1.47g	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	3.42% 1.3g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Litchis	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	10% 0.13mg	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	3.5% 14μg	14% 56μg	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	79.4% 71.5mg	44.6% 40mg	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	0.47% 0.07mg	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Litchis	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.5% 5mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	3.78% 0.034mg	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	3.88% 0.31mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.055mg	9.7% 0.22mg	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	4.43% 31mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	5.03% 171mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.2% 81.8g	2.45% 91g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Litchis have 1.3 times more Vitamin B3 and 1.8 times more Vitamin C than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain more Vitamin A, 5 times more Vitamin B1, 1.3 times more Vitamin B6, 4 times more Vitamin B9, 18.9 times more Vitamin E and 220.3 times more Vitamin K than Raw Litchis.
• Both Litchis and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Litchis have insufficient amounts of Vitamin A, Vitamin B1, Vitamin E and Vitamin K
• Both Raw Litchis as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Litchis have 4.4 times more Copper and 1.2 times more Potassium than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 6.6 times more Calcium, 2 times more Iron, 1.3 times more Magnesium, 4.1 times more Manganese, 1.6 times more Phosphorus and 4 times more Zinc than Raw Litchis.
• Both Litchis and Cooked Chopped Frozen Broccoli contain similar levels of Water per 100 grams.
• 100 grams of Litchis lack sufficient amounts of Calcium and Zinc
• Both Raw Litchis as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Litchis have 2.4 times more Energy, 1.5 times more Omega 3, 3.1 times more Carbohydrate and 10.4 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 100 g of Boiled Chopped Frozen Broccoli contain 2.3 times more Fiber and 3.7 times more Protein than Raw Litchis.
• 100 grams of Litchis provide inadequate amounts of Protein
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Litchis as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 100 grams.