Comparing Nutrients in 100 grams 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	1.1% 32kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.2% 8.1g	59.3% 77g	130g per day for Men 19-50 years
Sugars	9.63% 7g	63% 45.6g	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	2.9% 1.1g	34.2% 13g	38g per day for Men 19-50 years
Protein	1.13% 0.63g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Grapefruit	Dried Goji Berries	Recommended Dietary Allowance
Vitamin A	5.1% 46μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.66% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	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	2.5% 10μg	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	38.2% 34.4mg	53.8% 48.4mg	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	0.87% 0.13mg	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	1.2% 12mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	5.22% 0.047mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	1.13% 0.09mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	NA	420mg per day for Men 19-50 years
Manganese	0.52% 0.012mg	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	1.14% 8mg	NA	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	NA	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	NA	11mg per day for Men 19-50 years
Water	2.46% 91g	0.2% 7.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit VS Dried Goji Berries per 100 g

Compare the macro and micronutrient content in 100 g of Grapefruit versus 100 g of Dried Goji Berries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Grapefruit vs Dried Goji Berries:

• 100 g of Dried Goji Berries contain 1.4 times more Vitamin C than Raw Grapefruit.

Comparing minerals per 100 grams for Grapefruit vs Dried Goji Berries:

• 100 grams of Grapefruit have 12.1 times more Water than Dried Goji Berries.
• While 100 g of Dried Goji Berries contain 15.8 times more Calcium, 75.6 times more Iron and more Sodium than Raw Grapefruit.
• 100 grams of Grapefruit lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 100 grams:

• 100 g 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.
• 100 grams of Grapefruit provide inadequate amounts of Energy and Protein