Comparing Nutrients in 1 pound Dried Goji Berries VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dried Goji Berries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	54.6% 1583kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 350g	14% 18g	130g per day for Men 19-50 years
Sugars	285% 207g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	155% 59g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	116% 64.7g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	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	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	86% 862mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	NA	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	NA	29% 989mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.92% 34g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Goji Berries vs Cooked Ripe Red Tomatoes:

• Dried Goji Berries have 2.1 times more Vitamin C than Cooked Ripe Red Tomatoes.

Comparing minerals per 1 pound for Dried Goji Berries vs Cooked Ripe Red Tomatoes:

• Dried Goji Berries have 17.3 times more Calcium, 10 times more Iron and 27.1 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12.6 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 1 pound:

• Dried Goji Berries have 19.4 times more Energy, 19.2 times more Carbohydrate, 18.3 times more Sugars, 18.6 times more Fiber and 15 times more Protein than Cooked Ripe Red Tomatoes.
• Both Dried Goji Berries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.