Comparing Nutrients in 1 kilogram Gooseberries VS Dried Goji Berries

Macros Ratio

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

Macro Nutrients

	Gooseberries	Dried Goji Berries	Recommended Dietary Allowance
Energy	15% 440kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0% 0g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	NA	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	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	113% 43g	342% 130g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	Dried Goji Berries	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	15% 60μg	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	308% 277mg	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	24.7% 3.7mg	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	Dried Goji Berries	Recommended Dietary Allowance
Calcium	25% 250mg	190% 1900mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	38.8% 3.1mg	850% 68mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	NA	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	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	38.6% 270mg	NA	700mg per day for Men 19-50 years
Potassium	58.2% 1980mg	NA	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	NA	11mg per day for Men 19-50 years
Water	23.7% 879g	2.03% 75g	3700g per day for Men 19-50 years

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

• Dried Goji Berries contain 1.7 times more Vitamin C than Raw Gooseberries.

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

• Raw Gooseberries have 11.7 times more Water than Dried Goji Berries.
• While Dried Goji Berries contain 7.6 times more Calcium, 21.9 times more Iron and 298 times more Sodium than Raw Gooseberries.

Comparison of macro-nutrients per 1 kilogram:

• Dried Goji Berries contain 7.9 times more Energy, 7.6 times more Carbohydrate, 3 times more Fiber and 16.2 times more Protein than Raw Gooseberries.
• Both Raw Gooseberries as well as Dried Goji Berries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.