BNI™ 148.74s: Goji berry dried (average)

dietBNI™ 148.74s: Goji berry dried (average), NZ, 2013.

Average value for dried goji berry.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 12.6 50.4 17.0 20.0 59.4 14.9
Carbohydrate 57.2 228.8 77.0 55.0 163.5 40.9
Sugar 48.6 194.4 65.4 < 10.0 < 29.7 < 7.4
Fat 2.0 18.0 6.1 25.0 74.3 8.3
Saturated fat 0.8 7.2 2.4 < 10.0 < 29.7 < 3.3
Fiber 18.2 - 60.7 14.9 - 4.5
Sodium 0.437 - 21.8 < 14.9 - < 0.297
Misc 9.6 - - - - 31.3
Total 100.0 297.2 100.0 100.0 297.2 100.0
kJul - 1243.5 - - 1243.5 -
Nutritional balance (100g)
о (ok) Slightly low in protein
x (bad) Extremely high in carbohydrate
x (bad) Extremely high in sugar
x (bad) Extremely low in fat
(good) Very low in saturated fat
x (bad) Extremely high in fiber
x (bad) Very high in sodium
75% *
70% *
65% *
60% * *
55% * *
50% * *
45% * *
40% * *
35% * *
30% * *
25% * *
20% * *
15% * * *
10% * * *
5%   * * * *
mid p c f fb
max s sf na
5%   * *
10% * *
15%    * *
20% * *
25%    *
30% *
35%    *
40% *
45%    *
50% *
55%    *
60% *
65%    *
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 28.0 grams )
grams per serving = 28.0 grams
*
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * *
kcal per serving = 83.2 kcal
Balance simulation for this food (serving size = 28.0 grams ) Original BNI 148.74
Reduce in next meal 2.6 g fiber Reduce BNI to 117.80
Reduce in next meal 39.1 mg sodium Reduce BNI to 141.77
Both reduce BNI to 110.82
- 0.0 excess kcal protein
Burn out 46.1 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 46.1 kcal Reduce BNI to 93.33
Burn those kcal out doing… 922 steps
or 15 minutes slow walking (~3.2km/h)
or 10 minutes fast walking (~5.6km/h)
or 5 minutes jogging (~8km/h)
or 9 minutes leisure cycling (<16km/h)
or 5 minutes swimming
or 4 minutes stair treadmill
Reduce kcal to 37.1 kcal per serving All reduce BNI to 55.41
37.1 kcal = energy for approximately 22 minutes (~ 0.4 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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