Comparing Nutrients in 7 ounces Gooseberries, canned, light syrup pack, solids and liquids VS Grapefruit

Macros Ratio

	Protein	Fat	Carbs
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%
Grapefruit	7%	3%	90%

Macro Nutrients

	Gooseberries, canned, light syrup pack, solids and liquids	Grapefruit	Recommended Dietary Allowance
Energy	5% 145kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.6% 37.2g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	12.5% 4.76g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Gooseberries, canned, light syrup pack, solids and liquids	Grapefruit	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.3mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	6.4% 0.083mg	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	1.5% 5.95μg	4.96% 20μg	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	22% 20mg	76% 68.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Gooseberries, canned, light syrup pack, solids and liquids	Grapefruit	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	10.4% 0.093mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	8.2% 0.65mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	1.04% 0.024mg	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	2% 14mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Gooseberries, canned, light syrup pack, solids and liquids VS Grapefruit per 7 oz

Compare the macro and micronutrient content in 7 oz of Gooseberries, canned, light syrup pack, solids and liquids versus 7 oz of Grapefruit to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Gooseberries, canned, light syrup pack, solids and liquids vs Grapefruit:

• 7 ounces of Gooseberries, canned, light syrup pack, solids and liquids have 2.7 times more Vitamin B2 than Grapefruit.
• While 7 oz of Raw Grapefruit contain 6.6 times more Vitamin A, 1.8 times more Vitamin B1, 2.1 times more Vitamin B5, 3.5 times more Vitamin B6, 3.3 times more Vitamin B9 and 3.4 times more Vitamin C than Gooseberries, canned, light syrup pack, solids and liquids.
• 7 ounces of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6 and Vitamin B9
• 7 ounces of Grapefruit have insufficient amounts of Vitamin B2
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Grapefruit have insufficient amounts of Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Gooseberries, canned, light syrup pack, solids and liquids vs Grapefruit:

• 7 ounces of Gooseberries, canned, light syrup pack, solids and liquids have 4.6 times more Copper, 3.7 times more Iron and 14.8 times more Manganese than Grapefruit.
• While 7 oz of Raw Grapefruit contain 1.8 times more Potassium than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Grapefruit contain similar levels of Water per seven ounces.
• 7 ounces of Grapefruit lack sufficient amounts of Iron and Manganese
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Grapefruit lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Gooseberries, canned, light syrup pack, solids and liquids have 2.3 times more Energy, 2.3 times more Carbohydrate and 2.2 times more Fiber than Grapefruit.
• 7 ounces of Grapefruit provide inadequate amounts of Energy
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Grapefruit provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.