Comparing Nutrients in 300 calories Dried Goji Berries VS Canned Carrots with Salt

Weight per 300 calories

• Dried Goji Berries: 86g
• Canned Carrots with Salt: 1200g

Dried Goji Berries have 14 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Dried Goji Berries or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.2g	51% 66.5g	130g per day for Men 19-50 years
Sugars	54% 39.2g	41% 29.8g	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	29.4% 11g	47.4% 18g	38g per day for Men 19-50 years
Protein	22% 12.3g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	103% 1.34mg	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	27% 108μg	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	46.2% 41.6mg	36% 32.4mg	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	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	NA	139% 1.25mg	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	73% 5.85mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	NA	23% 96mg	420mg per day for Men 19-50 years
Manganese	NA	235% 5.4mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	NA	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	NA	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	17% 256mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	NA	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.17% 6.45g	30% 1115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Goji Berries vs Canned Carrots with Salt:

• Dried Goji Berries have 1.3 times more Vitamin C than Drained Canned Carrots with Salt.

Comparing minerals per 300 calories for Dried Goji Berries vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 1.8 times more Calcium, 1.3 times more Iron, 11.3 times more Sodium and 173 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 300 calories:

• Dried Goji Berries have 1.3 times more Sugars and 1.6 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.6 times more Fiber than Dried Goji Berries.
• Both Dried Goji Berries and Drained Canned Carrots with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Dried Goji Berries as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.