Comparing Nutrients in 7 ounces Dried Goji Berries VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried Goji Berries	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	24% 693kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	125% 91g	4.02% 2.9g	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	68% 25.8g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26.7% 0.35mg	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	46.6% 187μg	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	107% 96mg	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	37.7% 377mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	NA	7.94% 0.071mg	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	169% 13.5mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	NA	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	NA	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	NA	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.4% 15g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Goji Berries versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Goji Berries vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 1.4 times more Vitamin C than Dried Goji Berries.

Comparing minerals per 7 ounces for Dried Goji Berries vs Frozen Broccoli Spears:

• 7 ounces of Dried Goji Berries have 4.6 times more Calcium, 9.4 times more Iron and 17.5 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 12.1 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Goji Berries have 12 times more Energy, 14.4 times more Carbohydrate, 31 times more Sugars, 4.3 times more Fiber and 4.7 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy

Frequently Asked Questions about Dried Goji Berries VS Frozen Broccoli Spears

What are the health benefits of Dried Goji Berries compared to Frozen Broccoli Spears?

Dried goji berries are a good source of antioxidants, vitamins, and minerals such as vitamin C, fiber, and iron. They may help boost immunity, improve skin health, and support eye health. On the other hand, frozen broccoli spears are rich in fiber, vitamins K and C, and folate. They can help support bone health, aid digestion, and reduce inflammation. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

Can I lose weight easier by eating more Dried Goji Berries or Frozen Broccoli Spears?

Frozen broccoli spears would be a better option for weight loss as they are lower in calories and higher in fiber compared to dried goji berries. Broccoli is also a good source of vitamins and minerals that can support weight loss and overall health.

Should I eat more Dried Goji Berries or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming a variety of protein-rich plant foods. Both dried goji berries and frozen broccoli spears are nutritious options, but frozen broccoli spears would be a better choice for muscle building due to their higher protein content and amino acid profile. Additionally, broccoli is a good source of vitamins and minerals that support muscle function and recovery.

What is the environmental impact of producing Dried Goji Berries compared to Frozen Broccoli Spears?

Producing dried goji berries generally has a higher environmental impact compared to frozen broccoli spears. This is because the process of dehydrating goji berries requires more energy and resources, such as water and electricity, compared to freezing broccoli. Additionally, goji berries are often imported from far distances, further increasing their carbon footprint. Choosing locally sourced and minimally processed foods, like frozen broccoli, can help reduce the environmental impact of your diet.