Comparing Nutrients in 7 ounces Dried Goji Berries VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Cauliflower	26%	8%	66%

Macro Nutrients

	Dried Goji Berries	Cauliflower	Recommended Dietary Allowance
Energy	24% 693kcal	1.7% 49.6kcal	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	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	125% 91g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68% 25.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Cauliflower	Recommended Dietary Allowance
Calcium	37.7% 377mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	NA	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	NA	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	NA	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	NA	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.4% 15g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS Cauliflower per 7 oz

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

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

• Both Dried Goji Berries and Raw Cauliflower have similar amounts of vitamins per 7 oz
• Both Dried Goji Berries and Cauliflower provide similar amounts of Vitamin C per seven ounces.

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

• 7 ounces of Dried Goji Berries have 8.6 times more Calcium, 16.2 times more Iron and 9.9 times more Sodium than Cauliflower.
• While 7 oz of Raw Cauliflower contain 12.3 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Goji Berries have 14 times more Energy, 15.5 times more Carbohydrate, 23.9 times more Sugars, 6.5 times more Fiber and 7.4 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy

Frequently Asked Questions about Dried Goji Berries VS Cauliflower

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

Dried goji berries are a good source of antioxidants, vitamins, and minerals, including vitamin C, fiber, and iron. They are known to support immune function, eye health, and skin health. On the other hand, cauliflower is rich in vitamins C and K, fiber, and antioxidants. It supports digestion, heart health, and may have anti-inflammatory properties. Both foods offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

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

You can lose weight easier by eating more cauliflower as it is lower in calories and higher in fiber compared to dried goji berries. Cauliflower is a nutrient-dense, low-calorie vegetable that can help you feel full and satisfied while promoting weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Cauliflower is a good source of fiber and vitamins, but it is low in protein. Dried goji berries are also low in protein. To support muscle growth, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet in addition to cauliflower and goji berries.

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

Producing dried goji berries generally has a higher environmental impact compared to cauliflower due to factors such as water usage, land use, and transportation. Goji berries are often grown in water-intensive regions and require more resources to cultivate and process compared to cauliflower, which is a less resource-intensive vegetable. Choosing locally grown, organic options for both can help reduce the environmental impact of these foods.