Comparing Nutrients in 14 ounces Gooseberries, canned, light syrup pack, solids and liquids VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%
Carrots	8%	5%	87%

Macro Nutrients

	Gooseberries, canned, light syrup pack, solids and liquids	Carrots	Recommended Dietary Allowance
Energy	10% 290kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.2% 74.4g	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	NA	3% 2.2g	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	NA	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	25% 9.53g	29.2% 11g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Gooseberries, canned, light syrup pack, solids and liquids	Carrots	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44% 39.7mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gooseberries, canned, light syrup pack, solids and liquids	Carrots	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	16.4% 1.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	24.7% 0.57mg	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	3.97% 27.8mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.6% 318g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Gooseberries, canned, light syrup pack, solids and liquids vs Carrots:

• Gooseberries, canned, light syrup pack, solids and liquids have 1.7 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 119.3 times more Vitamin A, 3.3 times more Vitamin B1, 6.4 times more Vitamin B3, 2 times more Vitamin B5, 11.5 times more Vitamin B6 and 6.3 times more Vitamin B9 than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Raw Carrots have similar amounts of Vitamin B2 per 14 oz.
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Gooseberries, canned, light syrup pack, solids and liquids vs Carrots:

• Gooseberries, canned, light syrup pack, solids and liquids have 4.8 times more Copper and 1.2 times more Manganese than Raw Carrots.
• While Raw Carrots contain 2.1 times more Calcium, 2 times more Magnesium, 5 times more Phosphorus, 4.2 times more Potassium, 34.5 times more Sodium and 2.2 times more Zinc than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Raw Carrots have similar amounts of Iron and Water per 14 oz.
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Carrots have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Gooseberries, canned, light syrup pack, solids and liquids have 1.8 times more Energy, 8 times more Omega 3 and 2 times more Carbohydrate than Raw Carrots.
• While Raw Carrots contain 1.4 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Raw Carrots have similar amounts of Fiber per 14 oz.
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.