Comparing Nutrients in 7 ounces Dried Goji Berries VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Dried Goji Berries	Oranges with Peel	Recommended Dietary Allowance
Energy	24% 693kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	125% 91g	NA	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.87% 25.8μg	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	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Oranges with Peel	Recommended Dietary Allowance
Calcium	37.7% 377mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	NA	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	NA	11.4% 389mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.4% 15g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS Oranges with Peel per 7 oz

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

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

• 7 oz of Raw Oranges with Peel contain 1.5 times more Vitamin C than Dried Goji Berries.

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

• 7 ounces of Dried Goji Berries have 2.7 times more Calcium, 8.5 times more Iron and 149 times more Sodium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 11 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Goji Berries have 5.5 times more Energy, 5 times more Carbohydrate, 2.9 times more Fiber and 11 times more Protein than Oranges with Peel .

Frequently Asked Questions about Dried Goji Berries VS Oranges with Peel

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

Dried goji berries are a good source of antioxidants, vitamins, and minerals, including vitamin C, vitamin A, and iron. They may help boost the immune system, improve skin health, and support eye health. Oranges with peel also provide vitamin C and fiber, which can help with digestion and overall health. Both are nutritious options, but goji berries offer unique benefits due to their high antioxidant content.

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

Both dried goji berries and oranges with peel can be part of a healthy diet for weight loss, as they are low in calories and high in fiber. However, oranges with peel may be a better choice as they are lower in calories and provide more fiber, which can help you feel full and satisfied. Additionally, oranges are a good source of vitamin C, which can support your immune system and overall health. Remember to focus on a balanced diet and incorporate a variety of fruits and vegetables for optimal weight loss and nutrition.

Should I eat more Dried Goji Berries or more Oranges with Peel to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming a balanced diet that includes a variety of nutrient-dense foods. Both dried goji berries and oranges with peel can be beneficial for muscle growth due to their vitamin and mineral content. However, oranges with peel are a better choice as they provide more vitamin C, which is essential for collagen synthesis and muscle repair. Additionally, the fiber in oranges can help with digestion and nutrient absorption. Incorporating a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet will support muscle growth and overall health.

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

The environmental impact of producing Dried Goji Berries is generally lower compared to Oranges with Peel. Goji berries require less water, land, and resources to grow compared to oranges. Additionally, goji berries have a longer shelf life and are often dried using less energy compared to processing oranges for consumption. However, it is important to consider factors such as transportation and packaging when assessing the overall environmental impact of each product.