Comparing Nutrients in 300 calories Dried Goji BerriesVS Almonds

Weight per 300 calories

Dried Goji Berries

86g

Almonds

51.8g

Almonds have 1.7 times more energy per unit of mass than Dried Goji Berries, which is very high in comparison to other foods. Dried Goji Berries having high energy density.

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

Macros Ratio

Protein Fat Carbs

Dried Goji Berries

15%

84%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Dried Goji Berriesvs Almonds

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

26.7%26g

0.34 gvs26 g

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

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0%0g

Saturated Fat

6.16%1.97g

0 gvs1.97 g

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

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Omega 3

0.097%0.002g

NA gvs0.002 g

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

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Omega 6

37.6%6.4g

NA gvs6.4 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

8.6%11g

66.2 gvs11 g

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

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54%39.2g

Sugars

3.1%2.25g

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

39.2 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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29.4%11g

Fiber

17%6.48g

11 gvs6.48 g

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

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22%12.3g

Protein

19.6%11g

12.3 gvs11 g

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

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Vitamins

Dried Goji Berriesvs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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Vitamin B1

8.85%0.11mg

Thiamine

NA mgvs0.11 mg

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

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Vitamin B2

45.4%0.59mg

Riboflavin

NA mgvs0.59 mg

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

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Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.87 mg

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

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Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

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

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Vitamin B6

5.46%0.071mg

Pyridoxine

NA mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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Vitamin B9

5.7%22.8μg

Folates and Folic Acid

NA μgvs22.8 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

0%0mg

Ascorbic acid

41.6 mgvs0 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

88.5%13.3mg

Tocopherols and Tocotrienols

NA mgvs13.3 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 Almonds

16.3%163mg

Calcium

14%139mg

163 mgvs139 mg

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

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Copper

59.4%0.53mg

NA mgvs0.53 mg

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

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Fluoride

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

NA μgvsNA μg

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

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73%5.85mg

Iron

24%1.92mg

5.85 mgvs1.92 mg

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

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Magnesium

33.3%140mg

NA mgvs140 mg

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

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Manganese

49%1.13mg

NA mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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Phosphorus

35.6%249mg

NA mgvs249 mg

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

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Potassium

11%380mg

NA mgvs380 mg

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

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Selenium

3.86%2.12μg

NA μgvs2.12 μg

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

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17%256mg

Sodium

0.035%0.52mg

256 mgvs0.52 mg

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

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Zinc

14.7%1.6mg

NA mgvs1.6 mg

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

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0.17%6.45g

Water

0.062%2.3g

6.45 gvs2.3 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 Almonds:

Dried Goji Berries have more Vitamin C than Almonds.

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

Dried Goji Berries have 3 times more Iron and 494.4 times more Sodium than Almonds.
Both Dried Goji Berries and Almonds have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Goji Berries have 5.9 times more Carbohydrate, 17.4 times more Sugars and 1.7 times more Fiber than Almonds.
While Almonds contain 77.2 times more Fat and more Saturated Fat than Dried Goji Berries.
Both Dried Goji Berries and Almonds have similar amounts of Energy and Protein per 300 kcal.
Both Dried Goji Berries as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried Goji BerriesVS GrapefruitAlmondsVS GrapefruitDried Goji BerriesVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Dried Goji BerriesVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: