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

Macros Ratio

	Protein	Fat	Carbs
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%
Gooseberries	7%	11%	82%

Macro Nutrients

	Gooseberries, canned, light syrup pack, solids and liquids	Gooseberries	Recommended Dietary Allowance
Energy	25% 730kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	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	144% 188g	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	63% 24g	113% 43g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Gooseberries, canned, light syrup pack, solids and liquids	Gooseberries	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.56% 1.53mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	57% 2.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	111% 100mg	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

	Gooseberries, canned, light syrup pack, solids and liquids	Gooseberries	Recommended Dietary Allowance
Calcium	16% 160mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	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	41.3% 3.3mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	10% 70mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	58.2% 1980mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	21.6% 801g	23.7% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Gooseberries, canned, light syrup pack, solids and liquids VS Gooseberries per 1 kg

Compare the macro and micronutrient content in 1 kg of Gooseberries, canned, light syrup pack, solids and liquids versus 1 kg of Gooseberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids has 1.8 times more Vitamin B2 than Gooseberries.
• While 1 kg of Raw Gooseberries contains 2 times more Vitamin B1, 2.1 times more Vitamin B5, 6.7 times more Vitamin B6 and 2.8 times more Vitamin C than Gooseberries, canned, light syrup pack, solids and liquids.
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1 and Vitamin B6
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Gooseberries have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin B12 in one kilogram.

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

• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids has 3.1 times more Copper and 1.2 times more Manganese than Gooseberries.
• While 1 kg of Raw Gooseberries contains 1.6 times more Calcium, 1.7 times more Magnesium, 3.9 times more Phosphorus and 2.6 times more Potassium than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Gooseberries contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Gooseberries lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids has 1.7 times more Energy and 1.8 times more Carbohydrate than Gooseberries.
• While 1 kg of Raw Gooseberries contains 2.9 times more Omega 3 and 1.8 times more Fiber than Gooseberries, canned, light syrup pack, solids and liquids.
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3
• 1 kilogram of Gooseberries provide inadequate amounts of Energy
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Gooseberries provide inadequate amounts of Omega 6 and Protein in one kilogram.