Comparing Nutrients in 7 ounces Dried Goji Berries VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Cassava	3%	2%	95%

Macro Nutrients

	Dried Goji Berries	Cassava	Recommended Dietary Allowance
Energy	24% 693kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	58% 75.5g	130g per day for Men 19-50 years
Sugars	125% 91g	4.65% 3.37g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	14.4% 0.17mg	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	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13.4% 0.17mg	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	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Cassava	Recommended Dietary Allowance
Calcium	37.7% 377mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	NA	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	NA	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	NA	16% 538mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.85% 27.8mg	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	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS Cassava per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Goji Berries vs Cassava:

• 7 ounces of Dried Goji Berries have 2.3 times more Vitamin C than Cassava.

Comparing minerals per 7 ounces for Dried Goji Berries vs Cassava:

• 7 ounces of Dried Goji Berries have 11.9 times more Calcium, 25.2 times more Iron and 21.3 times more Sodium than Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Goji Berries have 2.2 times more Energy, 2 times more Carbohydrate, 26.8 times more Sugars, 7.2 times more Fiber and 10.5 times more Protein than Cassava.

Frequently Asked Questions about Dried Goji Berries VS Cassava

What are the health benefits of Dried Goji Berries compared to Cassava?

Dried goji berries are a good source of antioxidants, vitamins, and minerals such as vitamin C, iron, and fiber. They may help boost the immune system, improve skin health, and support eye health. On the other hand, cassava is a starchy root vegetable that is rich in carbohydrates but lower in essential nutrients compared to goji berries. It is important to consume a variety of nutrient-dense foods to support overall health and well-being.

Can I lose weight easier by eating more Dried Goji Berries or Cassava?

Both dried goji berries and cassava can be part of a healthy diet, but if your goal is weight loss, it's important to focus on overall calorie intake and nutrient density. Dried goji berries are a good source of fiber, vitamins, and antioxidants, but they are also higher in natural sugars and calories compared to cassava. Cassava is a starchy root vegetable that is lower in calories and higher in fiber, making it a more filling and potentially better option for weight loss. However, portion control and overall balance in your diet are key factors in achieving weight loss.

Should I eat more Dried Goji Berries or more Cassava to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based protein sources. Both dried goji berries and cassava are not significant sources of protein compared to other plant-based foods like legumes, tofu, tempeh, and seitan. It would be more beneficial to include these protein-rich foods in your diet to support muscle growth and recovery. Additionally, incorporating a variety of fruits, vegetables, whole grains, nuts, and seeds will provide essential nutrients for overall health and performance.

What is the environmental impact of producing Dried Goji Berries compared to Cassava?

Dried goji berries have a higher environmental impact compared to cassava due to factors such as water usage, land usage, and transportation emissions. Goji berries require more water and land to cultivate, leading to increased resource consumption and potential habitat destruction. Cassava, on the other hand, is a more sustainable option as it is a hardy crop that requires less water and land to grow. Choosing cassava over goji berries can help reduce the environmental impact of food production.