Comparing Nutrients in 1 pound 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	54.6% 1583kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 350g	19.3% 25g	130g per day for Men 19-50 years
Sugars	285% 207g	15.5% 11.2g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	116% 64.7g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39% 0.51mg	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	10.2% 41μg	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	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	86% 862mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	NA	52.4% 0.47mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	NA	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	NA	88.7% 2.04mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	NA	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	NA	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.92% 34g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 pound 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 pound:

• 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 lb.