Comparing Nutrients in 1 kilogram Gooseberries, canned, light syrup pack, solids and liquids VS Dried Goji Berries

Macros Ratio

	Protein	Fat	Carbs
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%
Dried Goji Berries	15%	1%	84%

Macro Nutrients

	Gooseberries, canned, light syrup pack, solids and liquids	Dried Goji Berries	Recommended Dietary Allowance
Energy	25% 730kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	593% 771g	130g per day for Men 19-50 years
Sugars	NA	629% 456g	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	63% 24g	342% 130g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Gooseberries, canned, light syrup pack, solids and liquids	Dried Goji Berries	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.56% 1.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	111% 100mg	538% 484mg	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	NA	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

	Gooseberries, canned, light syrup pack, solids and liquids	Dried Goji Berries	Recommended Dietary Allowance
Calcium	16% 160mg	190% 1900mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	NA	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	41.3% 3.3mg	850% 68mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	NA	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	NA	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	10% 70mg	NA	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	NA	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	NA	11mg per day for Men 19-50 years
Water	21.6% 801g	2.03% 75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids vs Dried Goji Berries:

• Dried Goji Berries contain 4.8 times more Vitamin C than Gooseberries, canned, light syrup pack, solids and liquids.

Comparing minerals per 1 kilogram for Gooseberries, canned, light syrup pack, solids and liquids vs Dried Goji Berries:

• Gooseberries, canned, light syrup pack, solids and liquids have 10.7 times more Water than Dried Goji Berries.
• While Dried Goji Berries contain 11.9 times more Calcium, 20.6 times more Iron and 149 times more Sodium than Gooseberries, canned, light syrup pack, solids and liquids.

Comparison of macro-nutrients per 1 kilogram:

• Dried Goji Berries contain 4.8 times more Energy, 4.1 times more Carbohydrate, 5.4 times more Fiber and 21.9 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Dried Goji Berries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.