Comparing Nutrients in 100 grams Baked Red Potatoes VS Dried Goji Berries

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dried Goji Berries	15%	1%	84%

Macro Nutrients

	Baked Red Potatoes	Dried Goji Berries	Recommended Dietary Allowance
Energy	3% 87kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	59.3% 77g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	34.2% 13g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dried Goji Berries	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	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	6.75% 27μg	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	14% 12.6mg	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	0.53% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dried Goji Berries	Recommended Dietary Allowance
Calcium	0.9% 9mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	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	8.75% 0.7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	NA	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	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	10.3% 72mg	NA	700mg per day for Men 19-50 years
Potassium	16% 545mg	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	NA	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.2% 7.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Dried Goji Berries per 100 g

Compare the macro and micronutrient content in 100 g of Baked Red Potatoes 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 Baked Red Potatoes vs Dried Goji Berries:

• 100 g of Dried Goji Berries contain 3.8 times more Vitamin C than Baked Whole Red Potatoes.

Comparing minerals per 100 grams for Baked Red Potatoes vs Dried Goji Berries:

• 100 grams of Baked Red Potatoes have 10.2 times more Water than Dried Goji Berries.
• While 100 g of Dried Goji Berries contain 21.1 times more Calcium, 9.7 times more Iron and 24.8 times more Sodium than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Goji Berries contain 4 times more Energy, 3.9 times more Carbohydrate, 31.9 times more Sugars, 7.2 times more Fiber and 6.2 times more Protein than Baked Whole Red Potatoes.