Comparing Nutrients in 7 ounces Dried Goji Berries VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dried Goji Berries	Tomatoes	Recommended Dietary Allowance
Energy	24% 693kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	125% 91g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68% 25.8g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	9.26% 83.3μg	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	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Goji Berries	Tomatoes	Recommended Dietary Allowance
Calcium	37.7% 377mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	NA	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	NA	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	9.84% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	NA	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	NA	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.4% 15g	5.07% 188g	3700g per day for Men 19-50 years

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

• Dried Goji Berries have 3.5 times more Vitamin C than Raw Ripe Red Tomatoes.

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

• Dried Goji Berries have 19 times more Calcium, 25.2 times more Iron and 59.6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 12.6 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 7 ounces:

• Dried Goji Berries have 19.4 times more Energy, 19.8 times more Carbohydrate, 17.3 times more Sugars, 10.8 times more Fiber and 16.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Dried Goji Berries as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.