Comparing Nutrients in 1 kilogram Dried Goji Berries VS Gooseberries

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Gooseberries	7%	11%	82%

Macro Nutrients

	Dried Goji Berries	Gooseberries	Recommended Dietary Allowance
Energy	120% 3490kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	NA	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	593% 771g	78.3% 102g	130g per day for Men 19-50 years
Sugars	629% 456g	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	342% 130g	113% 43g	38g per day for Men 19-50 years
Protein	255% 143g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Gooseberries	Recommended Dietary Allowance
Vitamin A	NA	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	538% 484mg	308% 277mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Goji Berries	Gooseberries	Recommended Dietary Allowance
Calcium	190% 1900mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	NA	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	850% 68mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	NA	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	NA	58.2% 1980mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.03% 75g	23.7% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS Gooseberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Goji Berries versus 1 kg of Gooseberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Goji Berries vs Gooseberries:

• 1 kilogram of Dried Goji Berries has 1.7 times more Vitamin C than Gooseberries.

Comparing minerals per 1 kilogram for Dried Goji Berries vs Gooseberries:

• 1 kilogram of Dried Goji Berries has 7.6 times more Calcium, 21.9 times more Iron and 298 times more Sodium than Gooseberries.
• While 1 kg of Raw Gooseberries contains 11.7 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Goji Berries has 7.9 times more Energy, 7.6 times more Carbohydrate, 3 times more Fiber and 16.2 times more Protein than Gooseberries.
• 1 kilogram of Gooseberries provide inadequate amounts of Energy and Protein