Comparing Nutrients in 1 pound Dried Goji Berries VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Goji Berries	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	54.6% 1583kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 350g	79.6% 103g	130g per day for Men 19-50 years
Sugars	285% 207g	2% 1.45g	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	155% 59g	76.4% 29g	38g per day for Men 19-50 years
Protein	116% 64.7g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42% 0.54mg	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	147% 590μg	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	244% 220mg	6.05% 5.44mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	86% 862mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	NA	109% 0.98mg	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	386% 31mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	NA	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	85% 1.95mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	NA	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	NA	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.92% 34g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Goji Berries vs Boiled Kidney Beans:

• Dried Goji Berries have 40.3 times more Vitamin C than Boiled All Types Kidney Beans.

Comparing minerals per 1 pound for Dried Goji Berries vs Boiled Kidney Beans:

• Dried Goji Berries have 5.4 times more Calcium, 3.1 times more Iron and 298 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 8.9 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 1 pound:

• Dried Goji Berries have 2.7 times more Energy, 3.4 times more Carbohydrate, 142.5 times more Sugars, 2 times more Fiber and 1.6 times more Protein than Boiled All Types Kidney Beans.
• Both Dried Goji Berries as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.