Comparing Nutrients in 500 calories Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids VS Gooseberries

Weight per 500 calories

• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids: 568g
• Gooseberries: 1136g

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids have 2 times more energy per 100g than Gooseberries. It has average energy density when compared to other foods. Raw Gooseberries having low energy density.

Which food has more nutrients per 500 calories - Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids or Gooseberries?

Macros Ratio

	Protein	Fat	Carbs
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	1%	1%	98%
Gooseberries	7%	11%	82%

Macro Nutrients

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Gooseberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	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	100% 129g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	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	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	15% 5.7g	129% 49g	38g per day for Men 19-50 years
Protein	3.35% 1.88g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Gooseberries	Recommended Dietary Allowance
Vitamin A	20.2% 182μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.63% 0.08mg	38% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.74% 0.11mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.02% 0.3mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	70% 0.91mg	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	4.26% 17μg	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	13.3% 12mg	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	NA	28% 4.2mg	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

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Gooseberries	Recommended Dietary Allowance
Calcium	3.4% 34mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	39.8% 0.36mg	88.4% 0.8mg	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	20% 1.6mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	6.76% 28.4mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	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	7.3% 51mg	44% 307mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	NA	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.4mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.8% 435g	27% 999g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids vs Gooseberries:

• Raw Gooseberries contain 5.7 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 10.8 times more Vitamin B5, 5 times more Vitamin B6, 4 times more Vitamin B9 and 26.4 times more Vitamin C than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids and Raw Gooseberries have similar amounts of Vitamin A per 500 kcal.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids as well as Raw Gooseberries have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids vs Gooseberries:

• Raw Gooseberries contain 8.3 times more Calcium, 2.2 times more Copper, 2.2 times more Iron, 4 times more Magnesium, 2 times more Manganese, 6 times more Phosphorus, 5 times more Potassium, 3.4 times more Zinc and 2.3 times more Water than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.

Comparison of macro-nutrients per 500 calories:

• Raw Gooseberries contain 19.3 times more Fat, 30.7 times more Omega 3, 22.6 times more Omega 6, 8.6 times more Fiber and 5.3 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids and Raw Gooseberries have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids as well as Raw Gooseberries have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.