Comparing Nutrients in 7 ounces Dried Goji Berries VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Goji Berries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 693kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	37% 12g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	31.4% 41g	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	60% 23g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	37.7% 377mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	NA	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	NA	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	NA	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	NA	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Goji Berries vs Toasted Sunflower Seeds:

• Dried Goji Berries have 34.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.

Comparing minerals per 7 ounces for Dried Goji Berries vs Toasted Sunflower Seeds:

• Dried Goji Berries have 3.3 times more Calcium and 99.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Dried Goji Berries and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Goji Berries have 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Energy, 145.6 times more Fat and more Saturated Fat than Dried Goji Berries.
• Both Dried Goji Berries and Toasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 7 oz.
• Both Dried Goji Berries as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.