Comparing Nutrients in 1 kilogram Dried Goji Berries VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Dried Goji Berries	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	120% 3490kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	NA	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	593% 771g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	629% 456g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	342% 130g	87% 33g	38g per day for Men 19-50 years
Protein	255% 143g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	64.6% 0.84mg	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	27.5% 110μg	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	25.6% 23mg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	190% 1900mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	NA	91% 0.82mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	NA	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	72.6% 1.67mg	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	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	NA	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	NA	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.03% 75g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Goji Berries versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Goji Berries vs Cooked Frozen Carrots:

• 1 kilogram of Dried Goji Berries has 21 times more Vitamin C than Cooked Frozen Carrots.

Comparing minerals per 1 kilogram for Dried Goji Berries vs Cooked Frozen Carrots:

• 1 kilogram of Dried Goji Berries has 5.4 times more Calcium, 12.8 times more Iron and 5.1 times more Sodium than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 12 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Goji Berries has 9.4 times more Energy, 10 times more Carbohydrate, 11.2 times more Sugars, 3.9 times more Fiber and 24.6 times more Protein than Cooked Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein