Comparing Nutrients in 1 pound Dried Goji Berries VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Cauliflower	26%	8%	66%

Macro Nutrients

	Dried Goji Berries	Cauliflower	Recommended Dietary Allowance
Energy	54.6% 1583kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 350g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	285% 207g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	155% 59g	24% 9.07g	38g per day for Men 19-50 years
Protein	116% 64.7g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Cauliflower	Recommended Dietary Allowance
Calcium	86% 862mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	NA	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	NA	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	NA	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	NA	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.92% 34g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS Cauliflower per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Goji Berries vs Cauliflower:

• Both Dried Goji Berries and Raw Cauliflower have similar amounts of vitamins per 1 lb
• Both Dried Goji Berries and Cauliflower provide similar amounts of Vitamin C per one pound.

Comparing minerals per 1 pound for Dried Goji Berries vs Cauliflower:

• 1 pound of Dried Goji Berries has 8.6 times more Calcium, 16.2 times more Iron and 9.9 times more Sodium than Cauliflower.
• While 1 lb of Raw Cauliflower contains 12.3 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Goji Berries has 14 times more Energy, 15.5 times more Carbohydrate, 23.9 times more Sugars, 6.5 times more Fiber and 7.4 times more Protein than Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy