Comparing Nutrients in 7 ounces Gooseberries VS Dried Goji Berries

Macros Ratio

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

Macro Nutrients

	Gooseberries	Dried Goji Berries	Recommended Dietary Allowance
Energy	3% 87.3kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	NA	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20.2g	118% 153g	130g per day for Men 19-50 years
Sugars	NA	125% 91g	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	22.5% 8.53g	68% 25.8g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	Dried Goji Berries	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	NA	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	2.98% 12μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61% 55mg	107% 96mg	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	4.9% 0.73mg	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

	Gooseberries	Dried Goji Berries	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	NA	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	7.7% 0.62mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	NA	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	7.65% 53.6mg	NA	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	NA	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	NA	11mg per day for Men 19-50 years
Water	4.7% 174g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Gooseberries VS Dried Goji Berries per 7 oz

Compare the macro and micronutrient content in 7 oz of Gooseberries versus 7 oz of Dried Goji Berries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Gooseberries vs Dried Goji Berries:

• 7 oz of Dried Goji Berries contain 1.7 times more Vitamin C than Raw Gooseberries.

Comparing minerals per 7 ounces for Gooseberries vs Dried Goji Berries:

• 7 ounces of Gooseberries have 11.7 times more Water than Dried Goji Berries.
• While 7 oz of Dried Goji Berries contain 7.6 times more Calcium, 21.9 times more Iron and 298 times more Sodium than Raw Gooseberries.

Comparison of macro-nutrients per 7 ounces:

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

Frequently Asked Questions about Gooseberries VS Dried Goji Berries

What are the health benefits of Gooseberries compared to Dried Goji Berries?

Both gooseberries and dried goji berries are nutritious options, but they offer different health benefits. Gooseberries are rich in vitamin C, fiber, and antioxidants, which can support immune function, digestion, and overall health. Dried goji berries are also high in antioxidants and provide a good source of vitamins and minerals such as vitamin A, iron, and zinc, which can help with eye health, energy production, and immune support. Ultimately, incorporating a variety of fruits and berries into your diet can help provide a range of nutrients for optimal health.

Can I lose weight easier by eating more Gooseberries or Dried Goji Berries?

Both gooseberries and dried goji berries can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, it ultimately depends on your overall diet and lifestyle habits. It's important to focus on creating a balanced and sustainable eating plan that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss. Remember, there is no single "superfood" that will magically make you lose weight - it's about the overall quality and quantity of your food intake.

Should I eat more Gooseberries or more Dried Goji Berries to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich foods. Both gooseberries and dried goji berries are not particularly high in protein compared to other plant-based sources. Instead, consider incorporating protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth and recovery.

What is the environmental impact of producing Gooseberries compared to Dried Goji Berries?

The environmental impact of producing Gooseberries is generally lower compared to Dried Goji Berries. Gooseberries are typically grown in temperate climates and require less water and resources to cultivate. On the other hand, Goji Berries are often grown in arid regions and may require more water and resources for irrigation. Additionally, the transportation of Dried Goji Berries from regions like China to other parts of the world can contribute to a higher carbon footprint. Overall, choosing locally grown Gooseberries can be a more environmentally friendly option.