Comparing Nutrients in 1 pound Dried Goji Berries VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Dried Goji Berries	Baked Potato Flesh	Recommended Dietary Allowance
Energy	54.6% 1583kcal	14.5% 422kcal	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	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 350g	75% 98g	130g per day for Men 19-50 years
Sugars	285% 207g	10.6% 7.7g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	116% 64.7g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	105% 1.37mg	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	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	86% 862mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	NA	108% 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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	NA	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	31.8% 0.73mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	NA	52% 1774mg	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	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.92% 34g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS Baked Potato Flesh per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Goji Berries vs Baked Potato Flesh:

• 1 pound of Dried Goji Berries has 3.8 times more Vitamin C than Baked Potato Flesh.

Comparing minerals per 1 pound for Dried Goji Berries vs Baked Potato Flesh:

• 1 pound of Dried Goji Berries has 38 times more Calcium, 19.4 times more Iron and 59.6 times more Sodium than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 10.1 times more Water than Dried Goji Berries.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Goji Berries has 3.8 times more Energy, 3.6 times more Carbohydrate, 26.8 times more Sugars, 8.7 times more Fiber and 7.3 times more Protein than Baked Potato Flesh.