Comparing Nutrients in 7 ounces Pink Grapefruit VS Dried Goji Berries

Macros Ratio

	Protein	Fat	Carbs
Pink Grapefruit	7%	3%	90%
Dried Goji Berries	15%	1%	84%

Macro Nutrients

	Pink Grapefruit	Dried Goji Berries	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	118% 153g	130g per day for Men 19-50 years
Sugars	19% 13.7g	125% 91g	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	4.84% 3.5g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 6.97g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	68% 25.8g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Pink Grapefruit	Dried Goji Berries	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.53% 0.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.1% 0.11mg	NA	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	6.45% 25.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68.8% 62mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pink Grapefruit	Dried Goji Berries	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	NA	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	2% 0.16mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	NA	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	5.1% 35.7mg	NA	700mg per day for Men 19-50 years
Potassium	7.88% 268mg	NA	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	NA	11mg per day for Men 19-50 years
Water	4.72% 175g	0.4% 15g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Dried Goji Berries contain 1.6 times more Vitamin C than Raw Pink and Red Grapefruit.

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

• 7 ounces of Pink Grapefruit have 11.7 times more Water than Dried Goji Berries.
• While 7 oz of Dried Goji Berries contain 8.6 times more Calcium, 85 times more Iron and more Sodium than Raw Pink and Red Grapefruit.
• 7 ounces of Pink Grapefruit lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Goji Berries contain 8.3 times more Energy, 7.2 times more Carbohydrate, 6.6 times more Sugars, 8.1 times more Fiber and 18.5 times more Protein than Raw Pink and Red Grapefruit.
• 7 ounces of Pink Grapefruit provide inadequate amounts of Energy and Protein