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

Macros Ratio

	Protein	Fat	Carbs
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%
Pink Grapefruit	7%	3%	90%

Macro Nutrients

	Gooseberries, canned, light syrup pack, solids and liquids	Pink Grapefruit	Recommended Dietary Allowance
Energy	25% 730kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	82% 107g	130g per day for Men 19-50 years
Sugars	NA	95% 69g	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	24.4% 17.7g	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	% 16g	g per day for Men 19-50 years
Sucrose	NA	% 35g	g per day for Men 19-50 years
Fiber	63% 24g	42% 16g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Gooseberries, canned, light syrup pack, solids and liquids	Pink Grapefruit	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	64.4% 580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.56% 1.53mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	52.4% 2.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	40.8% 0.53mg	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	32.5% 130μg	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	347% 312mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gooseberries, canned, light syrup pack, solids and liquids	Pink Grapefruit	Recommended Dietary Allowance
Calcium	16% 160mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	35.6% 0.32mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	9.57% 0.22mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21.6% 801g	24% 881g	3700g per day for Men 19-50 years

Nutrient Comparison: Gooseberries, canned, light syrup pack, solids and liquids VS Pink Grapefruit 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 Pink Grapefruit 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 Pink Grapefruit:

• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids has 1.7 times more Vitamin B2 than Pink Grapefruit.
• While 1 kg of Raw Pink and Red Grapefruit contains 8.3 times more Vitamin A, 2.2 times more Vitamin B1, 1.9 times more Vitamin B5, 4.4 times more Vitamin B6, 4.3 times more Vitamin B9 and 3.1 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 A, Vitamin B1, Vitamin B6 and Vitamin B9
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Pink and Red Grapefruit have insufficient amounts of Vitamin B3 and Vitamin B12 in one kilogram.

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

• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids has 6.8 times more Copper, 4.1 times more Iron and 8 times more Manganese than Pink Grapefruit.
• While 1 kg of Raw Pink and Red Grapefruit contains 1.4 times more Calcium, 1.5 times more Magnesium, 2.6 times more Phosphorus and 1.8 times more Potassium than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Pink Grapefruit contain similar levels of Water per one kilogram.
• 1 kilogram of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 kilogram of Pink Grapefruit lack sufficient amounts of Iron and Manganese
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Pink and Red Grapefruit 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, 1.8 times more Carbohydrate and 1.5 times more Fiber than Pink Grapefruit.
• 1 kilogram of Pink Grapefruit provide inadequate amounts of Energy
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Pink and Red Grapefruit provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.