Comparing Nutrients in 5 ounces Dried Goji Berries VS Gooseberries

Macros Ratio

	Protein	Fat	Carbs
Dried Goji Berries	15%	1%	84%
Gooseberries	7%	11%	82%

Macro Nutrients

	Dried Goji Berries	Gooseberries	Recommended Dietary Allowance
Energy	17% 495kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	NA	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	NA	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	11% 14.4g	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	16% 6.1g	38g per day for Men 19-50 years
Protein	36% 20.2g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Dried Goji Berries	Gooseberries	Recommended Dietary Allowance
Vitamin A	NA	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.72% 0.11mg	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	2.13% 8.5μg	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	43.6% 39.3mg	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	3.5% 0.52mg	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	Recommended Dietary Allowance
Calcium	27% 269mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	NA	11% 0.099mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	NA	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	8.87% 0.2mg	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	NA	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	NA	8.25% 281mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Goji Berries VS Gooseberries per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Goji Berries versus 5 oz of Gooseberries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Goji Berries vs Gooseberries:

• 5 ounces of Dried Goji Berries have 1.7 times more Vitamin C than Gooseberries.

Comparing minerals per 5 ounces for Dried Goji Berries vs Gooseberries:

• 5 ounces of Dried Goji Berries have 7.6 times more Calcium, 21.9 times more Iron and 298 times more Sodium than Gooseberries.
• While 5 oz of Raw Gooseberries contain 11.7 times more Water than Dried Goji Berries.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Goji Berries have 7.9 times more Energy, 7.6 times more Carbohydrate, 3 times more Fiber and 16.2 times more Protein than Gooseberries.
• 5 ounces of Gooseberries provide inadequate amounts of Energy and Protein