Comparing Nutrients in 500 calories Gooseberries, canned, light syrup pack, solids and liquids VS Gooseberries

Weight per 500 calories

• Gooseberries, canned, light syrup pack, solids and liquids: 685g
• Gooseberries: 1136g

Gooseberries, canned, light syrup pack, solids and liquids have 1.7 times more energy per 100g than Gooseberries. It has average energy density when compared to other foods. Raw Gooseberries having low energy density.

Discover which food has more nutrients per 500 calories - Gooseberries, canned, light syrup pack, solids and liquids or Gooseberries?

Macros Ratio

	Protein	Fat	Carbs
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%
Gooseberries	7%	11%	82%

Macro Nutrients

	Gooseberries, canned, light syrup pack, solids and liquids	Gooseberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	6.85% 0.11g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	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	99% 128g	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	43.3% 16.4g	129% 49g	38g per day for Men 19-50 years
Protein	7.95% 4.45g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Gooseberries, canned, light syrup pack, solids and liquids	Gooseberries	Recommended Dietary Allowance
Vitamin A	5.33% 48μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.4% 0.14mg	38% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.55% 1.05mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.32% 0.082mg	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	5.14% 20.5μg	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	76% 68.5mg	350% 315mg	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	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

	Gooseberries, canned, light syrup pack, solids and liquids	Gooseberries	Recommended Dietary Allowance
Calcium	11% 110mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	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	28.3% 2.26mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	52.7% 1.2mg	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	6.85% 48mg	44% 307mg	700mg per day for Men 19-50 years
Potassium	15.5% 527mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	5% 2.74μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.7mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	6.85% 0.75mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	15% 549g	27% 999g	3700g per day for Men 19-50 years

Gooseberries, Canned, Light Syrup Pack, Solids And Liquids VS Gooseberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Gooseberries, canned, light syrup pack, solids and liquids or Gooseberries?

Lets compare vitamin content per 500 calories of Gooseberries, canned, light syrup pack, solids and liquids vs Gooseberries:

• 500 kcal of Raw Gooseberries contain 3.6 times more Vitamin A, 3.3 times more Vitamin B1, 3.3 times more Vitamin B3, 3.4 times more Vitamin B5, 11.1 times more Vitamin B6, 3.3 times more Vitamin B9 and 4.6 times more Vitamin C than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Gooseberries provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Gooseberries have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Gooseberries, canned, light syrup pack, solids and liquids vs Gooseberries:

• 500 calories of Gooseberries, canned, light syrup pack, solids and liquids have 1.9 times more Copper than Gooseberries.
• While 500 kcal of Raw Gooseberries contain 2.6 times more Calcium, 1.6 times more Iron, 2.8 times more Magnesium, 1.3 times more Manganese, 6.4 times more Phosphorus, 4.3 times more Potassium, 2.5 times more Selenium, 1.8 times more Zinc and 1.8 times more Water than Gooseberries, canned, light syrup pack, solids and liquids.
• 500 calories of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Gooseberries contain 4.8 times more Omega 3, 4.8 times more Omega 6, 3 times more Fiber and 2.2 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Gooseberries offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein