Comparing Nutrients in 300 calories Gooseberries VS Dried Goji Berries

Weight per 300 calories

• Gooseberries: 682g
• Dried Goji Berries: 86g

Dried Goji Berries have 7.9 times more energy per unit of mass than Raw Gooseberries, which is high in comparison to other foods. Gooseberries having low energy density.

Which food has more nutrients per 300 calories - Gooseberries or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.08% 3.95g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	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	77% 29.3g	29.4% 11g	38g per day for Men 19-50 years
Protein	10.7% 6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	Dried Goji Berries	Recommended Dietary Allowance
Vitamin A	11.4% 102μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	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	10.2% 41μg	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	210% 189mg	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	17% 2.52mg	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	17% 170mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	26.4% 2.1mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	16.2% 68mg	NA	420mg per day for Men 19-50 years
Manganese	42.7% 0.98mg	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	26.3% 184mg	NA	700mg per day for Men 19-50 years
Potassium	39.7% 1350mg	NA	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	7.44% 0.82mg	NA	11mg per day for Men 19-50 years
Water	16% 599g	0.17% 6.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Gooseberries vs Dried Goji Berries:

• Raw Gooseberries have 4.5 times more Vitamin C than Dried Goji Berries.

Comparing minerals per 300 calories for Gooseberries vs Dried Goji Berries:

• Raw Gooseberries have 92.9 times more Water than Dried Goji Berries.
• While Dried Goji Berries contain 2.8 times more Iron and 37.6 times more Sodium than Raw Gooseberries.
• Both Raw Gooseberries and Dried Goji Berries have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Gooseberries have 11.8 times more Fat and 2.6 times more Fiber than Dried Goji Berries.
• While Dried Goji Berries contain 2 times more Protein than Raw Gooseberries.
• Both Raw Gooseberries and Dried Goji Berries have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Gooseberries as well as Dried Goji Berries have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.