Comparing Nutrients in 7 ounces Dried Goji Berries VS White Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
White Grapefruit	7%	2%	91%

Macro Nutrients

	Dried Goji Berries	White Grapefruit	Recommended Dietary Allowance
Energy	24% 693kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	13% 16.7g	130g per day for Men 19-50 years
Sugars	125% 91g	20% 14.5g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	White Grapefruit	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.34% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.56% 0.085mg	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	4.96% 20μg	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	73.4% 66mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	White Grapefruit	Recommended Dietary Allowance
Calcium	37.7% 377mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	NA	11% 0.099mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	NA	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	1.12% 0.026mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	NA	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.4% 15g	4.85% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS White Grapefruit per 7 oz

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

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

• 7 ounces of Dried Goji Berries have 1.5 times more Vitamin C than White Grapefruit.

Comparing minerals per 7 ounces for Dried Goji Berries vs White Grapefruit:

• 7 ounces of Dried Goji Berries have 15.8 times more Calcium, 113.3 times more Iron and more Sodium than White Grapefruit.
• While 7 oz of Raw White Grapefruit contain 12.1 times more Water than Dried Goji Berries.
• 7 ounces of White Grapefruit lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Goji Berries have 10.6 times more Energy, 9.2 times more Carbohydrate, 6.2 times more Sugars, 11.8 times more Fiber and 20.7 times more Protein than White Grapefruit.
• 7 ounces of White Grapefruit provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Dried Goji Berries VS White Grapefruit

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

Dried goji berries are a great source of antioxidants, vitamins, and minerals, including vitamin C, fiber, and iron. They can help boost the immune system, improve skin health, and support eye health. White grapefruit is also a good source of vitamin C and fiber, which can help with digestion and immune function. Both are nutritious options, but goji berries offer a wider range of health benefits due to their higher antioxidant content.

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

Both dried goji berries and white grapefruit can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, weight loss ultimately comes down to creating a calorie deficit, meaning you consume fewer calories than you burn. It's important to focus on overall dietary patterns, including a variety of fruits, vegetables, whole grains, and lean proteins, rather than relying solely on one specific food. Incorporating a combination of nutrient-dense foods, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Dried Goji Berries or more White Grapefruit 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. Both dried goji berries and white grapefruit are not significant sources of protein. Instead, consider incorporating plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet to support muscle growth.

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

The environmental impact of producing Dried Goji Berries is generally lower compared to White Grapefruit. Goji berries require less water, land, and energy to grow and process, making them a more sustainable option. Additionally, goji berries are often grown organically, further reducing their environmental footprint.