Comparing Nutrients in 300 calories Dried Goji BerriesVS Grapefruit

Weight per 300 calories

Dried Goji Berries

86g

Grapefruit

938g

Dried Goji Berries have 10.9 times more energy per 100g than Grapefruit. It has high energy density when compared to other foods. Raw Grapefruit having low energy density.

Which food has more nutrients per 300 calories - Dried Goji Berries or Grapefruit?

Macros Ratio

Protein Fat Carbs

Dried Goji Berries

15%

84%

Grapefruit

90%

300 kcal ▼

Macro Nutrients

Dried Goji Berriesvs Grapefruit

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.35%0.34g

Fat

0.97%0.94g

0.34 gvs0.94 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g

Saturated Fat

0.41%0.13g

0 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

2.93%0.047g

NA gvs0.047 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

1.05%0.18g

NA gvs0.18 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51%66.2g

Carbohydrate

58.3%75.8g

66.2 gvs75.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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54%39.2g

Sugars

90%65.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

39.2 gvs65.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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29.4%11g

Fiber

27%10.3g

11 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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22%12.3g

Protein

10.5%5.9g

12.3 gvs5.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dried Goji Berriesvs Grapefruit

Vitamin A

48%431μg

RAE, retinol activity equivalents

NA μgvs431 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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Vitamin B1

28%0.34mg

Thiamine

NA mgvs0.34 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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Vitamin B2

14.4%0.19mg

Riboflavin

NA mgvs0.19 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B3

14.6%2.34mg

Niacin, nicotinic acid, niacinamide

NA mgvs2.34 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

53%2.65mg

Pantothenic acid

NA mgvs2.65 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

30.3%0.39mg

Pyridoxine

NA mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

23.4%94μg

Folates and Folic Acid

NA μgvs94 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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46.2%41.6mg

Vitamin C

358%323mg

Ascorbic acid

41.6 mgvs323 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

8.13%1.2mg

Tocopherols and Tocotrienols

NA mgvs1.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dried Goji Berriesvs Grapefruit

16.3%163mg

Calcium

11.3%113mg

163 mgvs113 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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Copper

49%0.44mg

NA mgvs0.44 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.23%9.38μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs9.38 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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73%5.85mg

Iron

10.5%0.84mg

5.85 mgvs0.84 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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Magnesium

18%75mg

NA mgvs75 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

4.9%0.11mg

NA mgvs0.11 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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Phosphorus

10.7%75mg

NA mgvs75 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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Potassium

38.3%1303mg

NA mgvs1303 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

5.1%2.8μg

NA μgvs2.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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17%256mg

Sodium

0%0mg

256 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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Zinc

5.97%0.66mg

NA mgvs0.66 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.17%6.45g

Water

23%852g

6.45 gvs852 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Dried Goji Berries vs Grapefruit:

Raw Grapefruit contains 7.8 times more Vitamin C than Dried Goji Berries.

Comparing minerals per 300 calories for Dried Goji Berries vs Grapefruit:

Dried Goji Berries have 1.5 times more Calcium, 6.9 times more Iron and more Sodium than Raw Grapefruit.
While Raw Grapefruit contains 132.2 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 300 calories:

Dried Goji Berries have 2.1 times more Protein than Raw Grapefruit.
While Raw Grapefruit contains 1.7 times more Sugars than Dried Goji Berries.
Both Dried Goji Berries and Raw Grapefruit have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Dried Goji Berries as well as Raw Grapefruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried Goji BerriesVS Pink GrapefruitGrapefruitVS Pink Grapefruit

Compare Foods

Comparing Nutrients in 300 calories Dried Goji BerriesVS Grapefruit

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Goji Berries or Grapefruit?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: