Comparing Nutrients in 7 ounces Dried Goji Berries VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Dried Goji Berries	Florida Oranges	Recommended Dietary Allowance
Energy	24% 693kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	17.6% 23g	130g per day for Men 19-50 years
Sugars	125% 91g	25% 18g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Florida Oranges	Recommended Dietary Allowance
Vitamin A	NA	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	37.7% 377mg	8.53% 85.3mg	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	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	NA	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	NA	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.4% 15g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS Florida Oranges per 7 oz

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

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

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

Comparing minerals per 7 ounces for Dried Goji Berries vs Florida Oranges:

• 7 ounces of Dried Goji Berries have 4.4 times more Calcium, 75.6 times more Iron and more Sodium than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 11.6 times more Water than Dried Goji Berries.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Goji Berries have 7.6 times more Energy, 6.7 times more Carbohydrate, 5 times more Sugars, 5.4 times more Fiber and 20.4 times more Protein than Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Dried Goji Berries VS Florida Oranges

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

Dried goji berries are a good source of antioxidants, vitamins, and minerals such as vitamin C, vitamin A, iron, and fiber. They are also low in calories and can help boost the immune system and promote healthy skin. Florida oranges are also high in vitamin C and fiber, but they contain more sugar and calories compared to goji berries. Both are nutritious options, but goji berries may offer more antioxidant benefits.

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

Both dried goji berries and Florida oranges can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, it's important to consider portion sizes and overall calorie intake. Dried goji berries are higher in calories and sugar compared to Florida oranges, so if weight loss is your goal, it may be easier to consume fewer calories by choosing Florida oranges as they are lower in calories and higher in fiber. Remember, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall balance and moderation in your diet.

Should I eat more Dried Goji Berries or more Florida Oranges 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 Florida oranges are not high in 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 and recovery.

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

The environmental impact of producing Dried Goji Berries is generally lower compared to Florida Oranges. Goji berries require less water, land, and resources to grow compared to oranges. Additionally, goji berries are often grown organically and have a smaller carbon footprint due to their lower transportation weight (as they are dried). Overall, choosing goji berries over oranges can be a more sustainable choice for the environment.