Comparing Nutrients in 1 pound 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	6.9% 200kcal	54.6% 1583kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0% 0g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	7.23% 1.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	269% 350g	130g per day for Men 19-50 years
Sugars	NA	285% 207g	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	51.3% 19.5g	155% 59g	38g per day for Men 19-50 years
Protein	7.13% 4g	116% 64.7g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	Dried Goji Berries	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	6.8% 27.2μg	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	140% 126mg	244% 220mg	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	11% 1.68mg	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	11.3% 113mg	86% 862mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	17.6% 1.4mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	NA	420mg per day for Men 19-50 years
Manganese	28.4% 0.65mg	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	17.5% 122mg	NA	700mg per day for Men 19-50 years
Potassium	26.4% 898mg	NA	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	NA	11mg per day for Men 19-50 years
Water	10.8% 399g	0.92% 34g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 1 pound 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 pound:

• 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 lb.