Comparing Nutrients in 1 pound Dried Goji Berries VS Gooseberries

Macros Ratio

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

Macro Nutrients

	Dried Goji Berries	Gooseberries	Recommended Dietary Allowance
Energy	54.6% 1583kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	7.23% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 350g	35.5% 46g	130g per day for Men 19-50 years
Sugars	285% 207g	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	155% 59g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	116% 64.7g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Gooseberries	Recommended Dietary Allowance
Vitamin A	NA	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	28% 0.36mg	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	NA	6.8% 27.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	140% 126mg	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	11% 1.68mg	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

	Dried Goji Berries	Gooseberries	Recommended Dietary Allowance
Calcium	86% 862mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	NA	35.3% 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	386% 31mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	NA	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	28.4% 0.65mg	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	NA	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	NA	26.4% 898mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	NA	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.92% 34g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS Gooseberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Goji Berries versus 1 lb of Gooseberries to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Dried Goji Berries has 1.7 times more Vitamin C than Gooseberries.

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

• 1 pound of Dried Goji Berries has 7.6 times more Calcium, 21.9 times more Iron and 298 times more Sodium than Gooseberries.
• While 1 lb of Raw Gooseberries contains 11.7 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Goji Berries has 7.9 times more Energy, 7.6 times more Carbohydrate, 3 times more Fiber and 16.2 times more Protein than Gooseberries.
• 1 pound of Gooseberries provide inadequate amounts of Energy and Protein