Comparing Nutrients in 1 kilogram Dried Goji Berries VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Dried Goji Berries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	120% 3490kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	34% 11g	32g per day for Men 19-50 years
Omega 3	NA	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	593% 771g	212% 275g	130g per day for Men 19-50 years
Sugars	629% 456g	4% 2.9g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	342% 130g	60.5% 23g	38g per day for Men 19-50 years
Protein	255% 143g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	132% 1.72mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	538% 484mg	131% 118mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	190% 1900mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	NA	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	NA	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	NA	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	NA	36.4% 4mg	11mg per day for Men 19-50 years
Water	2.03% 75g	17% 631g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Goji Berries vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Goji Berries have 4.1 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparing minerals per 1 kilogram for Dried Goji Berries vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dried Goji Berries have 14.6 times more Calcium and 9.1 times more Iron than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Sodium and 8.4 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 1 kilogram:

• Dried Goji Berries have 2.2 times more Energy, 2.8 times more Carbohydrate, 157.3 times more Sugars, 5.7 times more Fiber and 5.7 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 13.2 times more Fat and more Saturated Fat than Dried Goji Berries.
• Both Dried Goji Berries as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.