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

Weight per 500 calories

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

Gooseberries, canned, light syrup pack, solids and liquids have 1.7 times more energy per unit of mass than Raw Gooseberries, which is average in comparison to other foods. Gooseberries having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Gooseberries	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	6.85% 0.11g	1.6g per day for Men 19-50 years
Omega 6	18% 3.08g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	99% 128g	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	129% 49g	43.3% 16.4g	38g per day for Men 19-50 years
Protein	18% 10g	7.95% 4.45g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	19% 170μg	5.33% 48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.45mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	6.55% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	6.32% 0.082mg	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	17% 68μg	5.14% 20.5μg	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	350% 315mg	76% 68.5mg	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	28% 4.2mg	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	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	28.4% 284mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	88.4% 0.8mg	165% 1.5mg	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	44% 3.52mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	52.7% 1.2mg	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	44% 307mg	6.85% 48mg	700mg per day for Men 19-50 years
Potassium	66% 2250mg	15.5% 527mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	5% 2.74μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.4mg	0.91% 13.7mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	6.85% 0.75mg	11mg per day for Men 19-50 years
Water	27% 999g	15% 549g	3700g per day for Men 19-50 years

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

• Raw Gooseberries have 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 Raw Gooseberries and Gooseberries, canned, light syrup pack, solids and liquids have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Gooseberries as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Raw Gooseberries have 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.
• While Gooseberries, canned, light syrup pack, solids and liquids contain 1.9 times more Copper than Raw Gooseberries.

Comparison of macro-nutrients per 500 calories:

• Raw Gooseberries have 4.8 times more Fat, 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 Raw Gooseberries and Gooseberries, canned, light syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Gooseberries as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.