Comparing Nutrients in 500 calories Navel Oranges VS Gooseberries

Weight per 500 calories

• Navel Oranges: 1020g
• 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 - Navel Oranges or Gooseberries?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Gooseberries	7%	11%	82%

Macro Nutrients

	Navel Oranges	Gooseberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	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	98% 128g	89% 116g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	129% 49g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Gooseberries	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	38% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Gooseberries	Recommended Dietary Allowance
Calcium	44% 439mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	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	16.6% 1.33mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	33.5% 235mg	44% 307mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	23.7% 877g	27% 999g	3700g per day for Men 19-50 years

Navel Oranges VS Gooseberries Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Navel Oranges vs Gooseberries:

• 500 calories of Navel Oranges have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 5.1 times more Vitamin B9 and 1.9 times more Vitamin C than Gooseberries.
• While 500 kcal of Raw Gooseberries contain 1.4 times more Vitamin A and 2.7 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Gooseberries provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• Both Raw Navel Oranges as well as Raw Gooseberries have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Gooseberries:

• 500 calories of Navel Oranges have 1.5 times more Calcium than Gooseberries.
• While 500 kcal of Raw Gooseberries contain 2 times more Copper, 2.7 times more Iron, 5.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, more Selenium and 1.7 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Gooseberries contain similar levels of Magnesium and Water per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Gooseberries contain 5.7 times more Omega 3, 13.1 times more Omega 6 and 2.2 times more Fiber than Raw Navel Oranges.
• Both Navel Oranges and Gooseberries offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6