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

Macros Ratio

	Protein	Fat	Carbs
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%
Oranges	7%	2%	91%

Macro Nutrients

	Gooseberries, canned, light syrup pack, solids and liquids	Oranges	Recommended Dietary Allowance
Energy	5% 145kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.21% 0.036g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	25.6% 18.6g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Gooseberries, canned, light syrup pack, solids and liquids	Oranges	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.9% 0.3mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	9.16% 0.12mg	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	15% 59.5μg	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	117% 106mg	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	2.4% 0.36mg	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	Oranges	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	9.92% 0.089mg	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	8.2% 0.65mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	2.16% 0.05mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	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	4.65% 172g	3700g per day for Men 19-50 years

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

• Gooseberries, canned, light syrup pack, solids and liquids have 1.3 times more Vitamin B2 than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin A, 4.4 times more Vitamin B1, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, 5 times more Vitamin B6, 10 times more Vitamin B9 and 5.3 times more Vitamin C than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 in 7 oz.

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

• Gooseberries, canned, light syrup pack, solids and liquids have 4.8 times more Copper, 3.3 times more Iron, 7.1 times more Manganese and 1.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Calcium, 1.7 times more Magnesium, 2 times more Phosphorus and 2.4 times more Potassium than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Raw Oranges have similar amounts of Water per 7 oz.
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Gooseberries, canned, light syrup pack, solids and liquids have 1.6 times more Energy, 2.3 times more Omega 3 and 1.6 times more Carbohydrate than Raw Oranges.
• While Raw Oranges contain 1.4 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids and Raw Oranges have similar amounts of Fiber per 7 oz.
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.