Comparing Nutrients in 1 kilogram Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids VS Gooseberries

Macros Ratio

	Protein	Fat	Carbs
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	1%	1%	98%
Gooseberries	7%	11%	82%

Macro Nutrients

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Gooseberries	Recommended Dietary Allowance
Energy	30.3% 880kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	78.3% 102g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	113% 43g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Gooseberries	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	15% 60μg	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	23.3% 21mg	308% 277mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Gooseberries	Recommended Dietary Allowance
Calcium	6% 60mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	35% 2.8mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	62.6% 1.44mg	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	13% 90mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	58.2% 1980mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	20.7% 766g	23.7% 879g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids vs Gooseberries:

• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids have 2.1 times more Vitamin A than Raw Gooseberries.
• While Raw Gooseberries contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B2, 5.4 times more Vitamin B5, 2.5 times more Vitamin B6, 2 times more Vitamin B9 and 13.2 times more Vitamin C than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids and Raw Gooseberries have similar amounts of Vitamin B3 per 1 kg.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids as well as Raw Gooseberries have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids vs Gooseberries:

• Raw Gooseberries contain 4.2 times more Calcium, 2 times more Magnesium, 3 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids and Raw Gooseberries have similar amounts of Copper, Iron, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids have 2 times more Energy and 2.2 times more Carbohydrate than Raw Gooseberries.
• While Raw Gooseberries contain 15.3 times more Omega 3, 11.3 times more Omega 6, 4.3 times more Fiber and 2.7 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids as well as Raw Gooseberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.