Comparing Nutrients in 500 calories Carrots VS Gooseberries

Weight per 500 calories

• Carrots: 1220g
• Gooseberries: 1136g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Carrots or Gooseberries?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Gooseberries	7%	11%	82%

Macro Nutrients

	Carrots	Gooseberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	89% 116g	130g per day for Men 19-50 years
Sugars	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	129% 49g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Carrots	Gooseberries	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	38% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	17% 68μg	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	80% 72mg	350% 315mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.7% 8.05mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Gooseberries	Recommended Dietary Allowance
Calcium	40.2% 402mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	88.4% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	71% 1.64mg	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	61% 427mg	44% 307mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	29% 1077g	27% 999g	3700g per day for Men 19-50 years

Carrots VS Gooseberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Carrots or Gooseberries?

Lets compare vitamin content per 500 calories of Carrots vs Gooseberries:

• 500 calories of Carrots have 59.7 times more Vitamin A, 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.9 times more Vitamin E than Gooseberries.
• While 500 kcal of Raw Gooseberries contain 4.4 times more Vitamin C than Raw Carrots.
• Both Carrots and Gooseberries provide similar amounts of Vitamin B5 per 500 calories.
• Both Raw Carrots as well as Raw Gooseberries have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Carrots vs Gooseberries:

• 500 calories of Carrots have 1.4 times more Calcium, 1.3 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium, 74 times more Sodium and 2.1 times more Zinc than Gooseberries.
• While 500 kcal of Raw Gooseberries contain 1.4 times more Copper and 5.6 times more Selenium than Raw Carrots.
• Both Carrots and Gooseberries contain similar levels of Iron, Manganese and Water per 500 calories.
• 500 calories of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Gooseberries contain 21.4 times more Omega 3, 2.5 times more Omega 6 and 1.4 times more Fiber than Raw Carrots.
• Both Carrots and Gooseberries offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Carrots provide inadequate amounts of Omega 3 and Omega 6