Comparing Nutrients in 1 kilogram Dried Goji Berries VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Dried Goji Berries	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	120% 3490kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	593% 771g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	629% 456g	34.2% 25g	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	342% 130g	39.5% 15g	38g per day for Men 19-50 years
Protein	255% 143g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	86% 1.12mg	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	22.5% 90μg	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	538% 484mg	30% 27mg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	190% 1900mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	NA	116% 1.04mg	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	850% 68mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	NA	19% 80mg	420mg per day for Men 19-50 years
Manganese	NA	196% 4.5mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	NA	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	NA	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	2.03% 75g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Goji Berries vs Canned Carrots with Salt:

• Dried Goji Berries have 17.9 times more Vitamin C than Drained Canned Carrots with Salt.

Comparing minerals per 1 kilogram for Dried Goji Berries vs Canned Carrots with Salt:

• Dried Goji Berries have 7.6 times more Calcium, 10.6 times more Iron and 1.2 times more Sodium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 12.4 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 1 kilogram:

• Dried Goji Berries have 14 times more Energy, 13.9 times more Carbohydrate, 18.4 times more Sugars, 8.7 times more Fiber and 22.3 times more Protein than Drained Canned Carrots with Salt.
• Both Dried Goji Berries as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.