Comparing Nutrients in 1 kilogram Gooseberries VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Gooseberries	7%	11%	82%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Gooseberries	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	5.7% 0.97g	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	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	50% 19g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.86mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	85.4% 1.1mg	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	20% 80μg	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	308% 277mg	140% 126mg	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	24.7% 3.7mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gooseberries	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	25% 250mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	29.6% 0.68mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	58.2% 1980mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	23.7% 879g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Gooseberries vs Tomatoes in Juice with Salt:

• Raw Gooseberries have 2.4 times more Vitamin B5 and 2.2 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Vitamin A, 14.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Gooseberries.
• Both Raw Gooseberries as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Gooseberries vs Tomatoes in Juice with Salt:

• Raw Gooseberries have 1.3 times more Copper, 2.1 times more Manganese and 1.6 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Calcium, 1.8 times more Iron and 115 times more Sodium than Raw Gooseberries.
• Both Raw Gooseberries and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium, Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Gooseberries have 2.8 times more Energy, 11.5 times more Omega 3, 2.8 times more Omega 6, 2.9 times more Carbohydrate and 2.3 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw Gooseberries and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Protein per 1 kg.
• Both Raw Gooseberries as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.