Comparing Nutrients in 1 pound Gooseberries, canned, light syrup pack, solids and liquids VS White Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%
White Grapefruit	7%	2%	91%

Macro Nutrients

	Gooseberries, canned, light syrup pack, solids and liquids	White Grapefruit	Recommended Dietary Allowance
Energy	11.4% 331kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.4% 85g	29.3% 38g	130g per day for Men 19-50 years
Sugars	NA	45.7% 33g	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	28.6% 11g	13% 5g	38g per day for Men 19-50 years
Protein	5.26% 2.95g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Gooseberries, canned, light syrup pack, solids and liquids	White Grapefruit	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	15% 0.2mg	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	3.4% 13.6μg	11.3% 45.4μg	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	50.4% 45.4mg	168% 151mg	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	3.93% 0.59mg	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	White Grapefruit	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	25% 0.23mg	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	18.7% 1.5mg	3.4% 0.27mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	2.56% 0.059mg	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	4.54% 31.8mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.8% 363g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Gooseberries, canned, light syrup pack, solids and liquids VS White Grapefruit per 1 lb

Compare the macro and micronutrient content in 1 lb of Gooseberries, canned, light syrup pack, solids and liquids versus 1 lb of White Grapefruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Gooseberries, canned, light syrup pack, solids and liquids vs White Grapefruit:

• 1 pound of Gooseberries, canned, light syrup pack, solids and liquids has 2.7 times more Vitamin B2 than White Grapefruit.
• While 1 lb of Raw White Grapefruit contains 1.9 times more Vitamin B1, 2.1 times more Vitamin B5, 3.6 times more Vitamin B6, 3.3 times more Vitamin B9 and 3.3 times more Vitamin C than Gooseberries, canned, light syrup pack, solids and liquids.
• 1 pound of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• 1 pound of White Grapefruit have insufficient amounts of Vitamin B2
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw White Grapefruit have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in one pound.

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

• 1 pound of Gooseberries, canned, light syrup pack, solids and liquids has 4.3 times more Copper, 5.5 times more Iron and 13.6 times more Manganese than White Grapefruit.
• While 1 lb of Raw White Grapefruit contains 1.5 times more Magnesium, 1.9 times more Potassium and 3.5 times more Selenium than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and White Grapefruit contain similar levels of Water per one pound.
• 1 pound of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Magnesium and Selenium
• 1 pound of White Grapefruit lack sufficient amounts of Iron and Manganese
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw White Grapefruit lack sufficient amounts of Calcium, Phosphorus and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Gooseberries, canned, light syrup pack, solids and liquids has 2.2 times more Energy, 2.2 times more Carbohydrate and 2.2 times more Fiber than White Grapefruit.
• 1 pound of White Grapefruit provide inadequate amounts of Energy
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw White Grapefruit provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.