Comparing Nutrients in 300 calories Gooseberries, canned, light syrup pack, solids and liquids VS Dried Goji Berries

Weight per 300 calories

• Gooseberries, canned, light syrup pack, solids and liquids: 411g
• Dried Goji Berries: 86g

Dried Goji Berries have 4.8 times more energy per unit of mass than Gooseberries, canned, light syrup pack, solids and liquids, which is high in comparison to other foods. Gooseberries, canned, light syrup pack, solids and liquids having average energy density.

Discover which food has more nutrients per 300 calories - Gooseberries, canned, light syrup pack, solids and liquids or Dried Goji Berries?

Macros Ratio

	Protein	Fat	Carbs
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%
Dried Goji Berries	15%	1%	84%

Macro Nutrients

	Gooseberries, canned, light syrup pack, solids and liquids	Dried Goji Berries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.053g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.1% 0.066g	NA	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.3% 77g	51% 66.2g	130g per day for Men 19-50 years
Sugars	NA	54% 39.2g	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	26% 9.86g	29.4% 11g	38g per day for Men 19-50 years
Protein	4.77% 2.67g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Gooseberries, canned, light syrup pack, solids and liquids	Dried Goji Berries	Recommended Dietary Allowance
Vitamin A	3.2% 28.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.93% 0.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.049mg	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	3.1% 12.3μg	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	45.7% 41mg	46.2% 41.6mg	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	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, canned, light syrup pack, solids and liquids	Dried Goji Berries	Recommended Dietary Allowance
Calcium	6.58% 65.8mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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% 1.36mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	5.87% 24.7mg	NA	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	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	4.1% 28.8mg	NA	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	NA	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	NA	55μg per day for Men 19-50 years
Sodium	0.55% 8.2mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	NA	11mg per day for Men 19-50 years
Water	8.9% 329g	0.17% 6.45g	3700g per day for Men 19-50 years

Gooseberries, Canned, Light Syrup Pack, Solids And Liquids VS Dried Goji Berries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Gooseberries, canned, light syrup pack, solids and liquids or Dried Goji Berries?

Lets compare vitamin content per 300 calories of Gooseberries, canned, light syrup pack, solids and liquids vs Dried Goji Berries:

• Both Gooseberries, canned, light syrup pack, solids and liquids and Dried Goji Berries have similar amounts of vitamins per 300 kcal
• Both Gooseberries, canned, light syrup pack, solids and liquids and Dried Goji Berries provide similar amounts of Vitamin C per 300 calories.

Comparing minerals per 300 calories for Gooseberries, canned, light syrup pack, solids and liquids vs Dried Goji Berries:

• 300 calories of Gooseberries, canned, light syrup pack, solids and liquids have 51.1 times more Water than Dried Goji Berries.
• While 300 kcal of Dried Goji Berries contain 2.5 times more Calcium, 4.3 times more Iron and 31.2 times more Sodium than Gooseberries, canned, light syrup pack, solids and liquids.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Dried Goji Berries contain 4.6 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Dried Goji Berries offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Protein