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

Macros Ratio

	Protein	Fat	Carbs
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%
Almonds	14%	72%	14%

Macro Nutrients

	Gooseberries, canned, light syrup pack, solids and liquids	Almonds	Recommended Dietary Allowance
Energy	25% 730kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	119% 38g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 188g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	63% 24g	329% 125g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Gooseberries, canned, light syrup pack, solids and liquids	Almonds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.56% 1.53mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	110% 440μg	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	0% 0mg	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	1709% 256mg	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	Almonds	Recommended Dietary Allowance
Calcium	16% 160mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	74.5% 41μg	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	284% 31mg	11mg per day for Men 19-50 years
Water	21.6% 801g	1.2% 44g	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 Almonds:

• Gooseberries, canned, light syrup pack, solids and liquids have more Vitamin C than Almonds.
• While Almonds contain 10.3 times more Vitamin B1, 21.5 times more Vitamin B2, 23.6 times more Vitamin B3, 3.4 times more Vitamin B5, 11.4 times more Vitamin B6 and 14.7 times more Vitamin B9 than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Gooseberries, canned, light syrup pack, solids and liquids have 18.2 times more Water than Almonds.
• While Almonds contain 16.8 times more Calcium, 4.8 times more Copper, 11.2 times more Iron, 45 times more Magnesium, 12.3 times more Manganese, 68.7 times more Phosphorus, 9.5 times more Potassium, 10.3 times more Selenium and 28.4 times more Zinc than Gooseberries, canned, light syrup pack, solids and liquids.

Comparison of macro-nutrients per 1 kilogram:

• Gooseberries, canned, light syrup pack, solids and liquids have 5.3 times more Omega 3 than Almonds.
• While Almonds contain 7.9 times more Energy, 249.7 times more Fat, 292.5 times more Saturated Fat, 131.1 times more Omega 6, 5.2 times more Fiber and 32.5 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Almonds have similar amounts of Carbohydrate per 1 kg.
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.