Comparing Nutrients in 5 ounces Dried Goji Berries VS Gooseberries, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Dried Goji Berries	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	17% 495kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.058% 0.018g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	20.4% 26.6g	130g per day for Men 19-50 years
Sugars	89% 64.7g	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	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	48.5% 18.4g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	36% 20.2g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1.3% 0.017mg	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	NA	1.06% 4.25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.2% 68.6mg	15.7% 14mg	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	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

	Dried Goji Berries	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	27% 269mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	NA	34% 0.31mg	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	120% 9.64mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	NA	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.25mg	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	NA	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	NA	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	NA	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS Gooseberries, canned, light syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Goji Berries versus 5 oz of Gooseberries, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Goji Berries vs Gooseberries, canned, light syrup pack, solids and liquids:

• 5 ounces of Dried Goji Berries have 4.8 times more Vitamin C than Gooseberries, canned, light syrup pack, solids and liquids.

Comparing minerals per 5 ounces for Dried Goji Berries vs Gooseberries, canned, light syrup pack, solids and liquids:

• 5 ounces of Dried Goji Berries have 11.9 times more Calcium, 20.6 times more Iron and 149 times more Sodium than Gooseberries, canned, light syrup pack, solids and liquids.
• While 5 oz of Gooseberries, canned, light syrup pack, solids and liquids contain 10.7 times more Water than Dried Goji Berries.
• 5 ounces of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Goji Berries have 4.8 times more Energy, 4.1 times more Carbohydrate, 5.4 times more Fiber and 21.9 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• 5 ounces of Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Protein