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

Weight per 500 calories

• Gooseberries, canned, light syrup pack, solids and liquids: 685g
• Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids: 568g

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

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

Macros Ratio

	Protein	Fat	Carbs
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	1%	1%	98%

Macro Nutrients

	Gooseberries, canned, light syrup pack, solids and liquids	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	6.85% 0.11g	1.07% 0.017g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	100% 129g	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	43.3% 16.4g	15% 5.7g	38g per day for Men 19-50 years
Protein	7.95% 4.45g	3.35% 1.88g	56g per day for Men 19-50 years

Vitamins

	Gooseberries, canned, light syrup pack, solids and liquids	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	5.33% 48μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	6.63% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	8.74% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.55% 1.05mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	6.02% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.32% 0.082mg	14% 0.18mg	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	5.14% 20.5μg	4.26% 17μg	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	76% 68.5mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	11% 110mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	39.8% 0.36mg	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	28.3% 2.26mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	6.76% 28.4mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	35.3% 0.81mg	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	6.85% 48mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	15.5% 527mg	13.4% 455mg	3400mg per day for Men 19-50 years
Selenium	5% 2.74μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.7mg	1.9% 28.4mg	1500mg per day for Men 19-50 years
Zinc	6.85% 0.75mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	15% 549g	11.8% 435g	3700g per day for Men 19-50 years

Gooseberries, Canned, Light Syrup Pack, Solids And Liquids VS Fruit Salad, (peach And Pear And Apricot And Pineapple And Cherry), Canned, Extra Heavy Syrup, Solids And Liquids Nutrients Per 500 Kcal

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

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

• 500 calories of Gooseberries, canned, light syrup pack, solids and liquids have 1.7 times more Vitamin B1, 3.2 times more Vitamin B2, 3.1 times more Vitamin B5 and 5.7 times more Vitamin C than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• While 500 kcal of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids contain 3.8 times more Vitamin A, 1.9 times more Vitamin B3 and 2.2 times more Vitamin B6 than Gooseberries, canned, light syrup pack, solids and liquids.
• 500 calories of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B6
• 500 calories of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Vitamin B9 and Vitamin B12 in 500 calories.

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

• 500 calories of Gooseberries, canned, light syrup pack, solids and liquids have 3.2 times more Calcium, 4.2 times more Copper, 1.4 times more Iron, 1.5 times more Manganese and 1.3 times more Water than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids contain similar levels of Potassium per 500 calories.
• 500 calories of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids lack sufficient amounts of Calcium
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids lack sufficient amounts of Magnesium, Phosphorus and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Gooseberries, canned, light syrup pack, solids and liquids have 2.9 times more Fiber than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.