Comparing Nutrients in 7 ounces Dried Goji BerriesVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Dried Goji Berries

15%

84%

Blanched Almonds

14%

75%

11%

7 oz ▼

Macro Nutrients

Dried Goji Berriesvs Blanched Almonds

24%693kcal

Energy

40.4%1171kcal

693 kcalvs1171 kcal

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

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0.8%0.77g

Fat

107%104g

0.77 gvs104 g

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

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0%0g

Saturated Fat

24.5%7.84g

0 gvs7.84 g

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

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Omega 3

0.5%0.008g

NA gvs0.008 g

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

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Omega 6

144%24.5g

NA gvs24.5 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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118%153g

Carbohydrate

28.5%37g

153 gvs37 g

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

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125%91g

Sugars

12.7%9.2g

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

91 gvs9.2 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.06g

NA gvs0.06 g

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

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Sucrose

%8.85g

NA gvs8.85 g

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

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68%25.8g

Fiber

51.7%19.6g

25.8 gvs19.6 g

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

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50.5%28.3g

Protein

76%42.5g

28.3 gvs42.5 g

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

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Vitamins

Dried Goji Berriesvs Blanched 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

31.6%0.38mg

Thiamine

NA mgvs0.38 mg

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

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Vitamin B2

109%1.4mg

Riboflavin

NA mgvs1.4 mg

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

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Vitamin B3

43.4%6.95mg

Niacin, nicotinic acid, niacinamide

NA mgvs6.95 mg

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

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Vitamin B5

12.5%0.62mg

Pantothenic acid

NA mgvs0.62 mg

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

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Vitamin B6

17.6%0.23mg

Pyridoxine

NA mgvs0.23 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

24.3%97μg

Folates and Folic Acid

NA μgvs97 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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107%96mg

Vitamin C

0%0mg

Ascorbic acid

96 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

314%47mg

Tocopherols and Tocotrienols

NA mgvs47 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 Blanched Almonds

37.7%377mg

Calcium

47%468mg

377 mgvs468 mg

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

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Copper

226%2.04mg

NA mgvs2.04 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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169%13.5mg

Iron

81.4%6.5mg

13.5 mgvs6.5 mg

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

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Magnesium

127%532mg

NA mgvs532 mg

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

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Manganese

158%3.64mg

NA mgvs3.64 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

136%955mg

NA mgvs955 mg

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

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Potassium

38.5%1308mg

NA mgvs1308 mg

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

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Selenium

11.5%6.35μg

NA μgvs6.35 μg

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

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39.4%591mg

Sodium

2.5%37.7mg

591 mgvs37.7 mg

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

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Zinc

53.6%5.9mg

NA mgvs5.9 mg

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

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0.4%15g

Water

0.24%8.95g

15 gvs8.95 g

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

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Lets compare vitamin content per 7 ounces of Dried Goji Berries vs Blanched Almonds:

Dried Goji Berries have more Vitamin C than Blanched Almonds.

Comparing minerals per 7 ounces for Dried Goji Berries vs Blanched Almonds:

Dried Goji Berries have 2.1 times more Iron and 15.7 times more Sodium than Blanched Almonds.
Both Dried Goji Berries and Blanched Almonds have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Dried Goji Berries have 4.1 times more Carbohydrate, 9.9 times more Sugars and 1.3 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 1.7 times more Energy, 134.7 times more Fat, more Saturated Fat and 1.5 times more Protein than Dried Goji Berries.
Both Dried Goji Berries as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Dried Goji BerriesVS GrapefruitBlanched AlmondsVS GrapefruitDried Goji BerriesVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

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Comparing Nutrients in 7 ounces Dried Goji BerriesVS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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