Comparing Nutrients in 14 ounces Dried Goji Berries VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Dried Goji Berries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	47.8% 1385kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 306g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	250% 181g	13.5% 9.76g	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	136% 51.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	101% 56.6g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	213% 192mg	8.8% 7.94mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	75.4% 754mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	NA	45.4% 0.41mg	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	337% 27mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	NA	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	77.7% 1.8mg	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	NA	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	NA	20% 687mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	NA	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.8% 29.8g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Goji Berries vs Canned Carrots with Liquids and Salt:

• Dried Goji Berries have 24.2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.

Comparing minerals per 14 ounces for Dried Goji Berries vs Canned Carrots with Liquids and Salt:

• Dried Goji Berries have 6.1 times more Calcium, 13.1 times more Iron and 1.2 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 12.4 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 14 ounces:

• Dried Goji Berries have 15.2 times more Energy, 14.4 times more Carbohydrate, 18.5 times more Sugars, 7.2 times more Fiber and 24.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Dried Goji Berries as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.