Comparing Nutrients in 100 grams Frozen Loganberries VS Dried Litchis

Macros Ratio

	Protein	Fat	Carbs
Frozen Loganberries	10%	5%	85%
Dried Litchis	5%	3%	92%

Macro Nutrients

	Frozen Loganberries	Dried Litchis	Recommended Dietary Allowance
Energy	1.9% 55kcal	9.55% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	10% 13g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	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	14% 5.3g	12% 4.6g	38g per day for Men 19-50 years
Protein	2.7% 1.52g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Loganberries	Dried Litchis	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5% 0.065mg	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	6.5% 26μg	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	17% 15.3mg	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	5.8% 0.87mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Loganberries	Dried Litchis	Recommended Dietary Allowance
Calcium	2.6% 26mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	8% 0.64mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	54.2% 1.25mg	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	3.7% 26mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	32.6% 1110mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	0.6% 22.3g	3700g per day for Men 19-50 years

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

• Frozen Loganberries have 5 times more Vitamin B1, 2.2 times more Vitamin B9, 2.8 times more Vitamin E and 4.9 times more Vitamin K than Dried Litchis.
• While Dried Litchis contain 16.8 times more Vitamin B2, 3.7 times more Vitamin B3, 1.4 times more Vitamin B6 and 12 times more Vitamin C than Frozen Loganberries.
• Both Frozen Loganberries as well as Dried Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Loganberries vs Dried Litchis:

• Frozen Loganberries have 5.3 times more Manganese, 1.2 times more Zinc and 3.8 times more Water than Dried Litchis.
• While Dried Litchis contain 1.3 times more Calcium, 5.4 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 7 times more Phosphorus, 7.7 times more Potassium and 6.5 times more Selenium than Frozen Loganberries.

Comparison of macro-nutrients per 100 grams:

• Dried Litchis contain 5 times more Energy, 3.9 times more Fat, 3 times more Omega 3, 1.6 times more Omega 6, 5.4 times more Carbohydrate, 8.6 times more Sugars and 2.5 times more Protein than Frozen Loganberries.
• Both Frozen Loganberries and Dried Litchis have similar amounts of Fiber per 100 g.
• Both Frozen Loganberries as well as Dried Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.