Comparing Nutrients in 5 ounces Grapefruit VS Dried Goji Berries

Macros Ratio

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

Macro Nutrients

	Grapefruit	Dried Goji Berries	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.8% 11.5g	84% 109g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	89% 64.7g	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	4.1% 1.56g	48.5% 18.4g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Dried Goji Berries	Recommended Dietary Allowance
Vitamin A	7.24% 65.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.02% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	NA	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	3.54% 14μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	54% 48.8mg	76.2% 68.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.23% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit	Dried Goji Berries	Recommended Dietary Allowance
Calcium	1.7% 17mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.035% 1.4μg	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	1.6% 0.13mg	120% 9.64mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	NA	420mg per day for Men 19-50 years
Manganese	0.74% 0.017mg	NA	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	1.6% 11.3mg	NA	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	NA	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	NA	11mg per day for Men 19-50 years
Water	3.5% 129g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Dried Goji Berries per 5 oz

Compare the macro and micronutrient content in 5 oz of Grapefruit versus 5 oz of Dried Goji Berries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Grapefruit vs Dried Goji Berries:

• 5 oz of Dried Goji Berries contain 1.4 times more Vitamin C than Raw Grapefruit.

Comparing minerals per 5 ounces for Grapefruit vs Dried Goji Berries:

• 5 ounces of Grapefruit have 12.1 times more Water than Dried Goji Berries.
• While 5 oz of Dried Goji Berries contain 15.8 times more Calcium, 75.6 times more Iron and more Sodium than Raw Grapefruit.
• 5 ounces of Grapefruit lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Goji Berries contain 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.
• 5 ounces of Grapefruit provide inadequate amounts of Energy and Protein