Comparing Nutrients in 5 ounces Acorns VS Gooseberries, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Acorns	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	19% 549kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	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	38.3% 6.5g	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	44.4% 57.8g	20.4% 26.6g	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	NA	8.95% 3.4g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	1.65% 0.92g	56g per day for Men 19-50 years

Vitamins

	Acorns	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	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	31% 123μg	1.06% 4.25μg	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	0% 0mg	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

	Acorns	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	14% 1.1mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	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	16% 112mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	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	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	3.07% 114g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Acorns 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 Acorns vs Gooseberries, canned, light syrup pack, solids and liquids:

• 5 ounces of Acorns have 5.6 times more Vitamin B1, 2.2 times more Vitamin B2, 11.9 times more Vitamin B3, 5.2 times more Vitamin B5, 44 times more Vitamin B6 and 29 times more Vitamin B9 than Gooseberries, canned, light syrup pack, solids and liquids.
• While 5 oz of Gooseberries, canned, light syrup pack, solids and liquids contain more Vitamin C than Raw Acorns.
• 5 ounces of Acorns have insufficient amounts of Vitamin C
• 5 ounces of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Acorns as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Acorns have 2.6 times more Calcium, 2.9 times more Copper, 2.4 times more Iron, 10.3 times more Magnesium, 7.6 times more Manganese, 11.3 times more Phosphorus, 7 times more Potassium and 4.6 times more Zinc than Gooseberries, canned, light syrup pack, solids and liquids.
• While 5 oz of Gooseberries, canned, light syrup pack, solids and liquids contain 2.9 times more Water than Raw Acorns.
• 5 ounces of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 5.3 times more Energy, 119.3 times more Fat, 238.6 times more Saturated Fat, 48.9 times more Omega 6, 2.2 times more Carbohydrate and 9.5 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 Omega 6 and Protein