Comparing Nutrients in 7 ounces Grapefruit VS Dried Goji Berries

Macros Ratio

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

Macro Nutrients

	Grapefruit	Dried Goji Berries	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	118% 153g	130g per day for Men 19-50 years
Sugars	19% 14g	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	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	5.74% 2.2g	68% 25.8g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Dried Goji Berries	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	4.96% 20μg	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	76% 68.3mg	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

	Grapefruit	Dried Goji Berries	Recommended Dietary Allowance
Calcium	2.4% 24mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	2.23% 0.18mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	NA	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	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	2.27% 16mg	NA	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	NA	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	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	4.87% 180g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Dried Goji Berries per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Grapefruit vs Dried Goji Berries:

• 7 oz of Dried Goji Berries contain 1.4 times more Vitamin C than Raw Grapefruit.

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

• 7 ounces of Grapefruit have 12.1 times more Water than Dried Goji Berries.
• While 7 oz of Dried Goji Berries contain 15.8 times more Calcium, 75.6 times more Iron and more Sodium than Raw Grapefruit.
• 7 ounces of Grapefruit lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Goji Berries contain 10.9 times more Energy, 9.5 times more Carbohydrate, 6.5 times more Sugars, 11.8 times more Fiber and 22.6 times more Protein than Raw Grapefruit.
• 7 ounces of Grapefruit provide inadequate amounts of Energy and Protein