Comparing Nutrients in 1 pound Dried Goji Berries VS Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Grapefruit	7%	3%	90%

Macro Nutrients

	Dried Goji Berries	Grapefruit	Recommended Dietary Allowance
Energy	54.6% 1583kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 350g	28% 36.7g	130g per day for Men 19-50 years
Sugars	285% 207g	43.7% 31.7g	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	13% 5g	38g per day for Men 19-50 years
Protein	116% 64.7g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Grapefruit	Recommended Dietary Allowance
Vitamin A	NA	23% 209μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14.7% 0.19mg	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	11.3% 45.4μg	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	173% 156mg	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	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Grapefruit	Recommended Dietary Allowance
Calcium	86% 862mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	NA	23.7% 0.21mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	NA	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	NA	2.37% 0.054mg	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	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	NA	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.92% 34g	11% 412g	3700g per day for Men 19-50 years

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

• Dried Goji Berries have 1.4 times more Vitamin C than Raw Grapefruit.

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

• Dried Goji Berries have 15.8 times more Calcium, 75.6 times more Iron and more Sodium than Raw Grapefruit.
• While Raw Grapefruit contains 12.1 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 1 pound:

• Dried Goji Berries have 10.9 times more Energy, 9.5 times more Carbohydrate, 6.5 times more Sugars, 11.8 times more Fiber and 22.6 times more Protein than Raw Grapefruit.
• Both Dried Goji Berries as well as Raw Grapefruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.