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

Macros Ratio

	Protein	Fat	Carbs
Gooseberries	7%	11%	82%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Gooseberries	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	3% 87.3kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	1.1% 0.19g	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	28.6% 37.2g	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	22.5% 8.53g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	1.9% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	1.83% 0.024mg	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	1.5% 5.95μg	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	61% 55mg	22% 20mg	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	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	48% 0.43mg	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	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	15.3% 0.35mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.3% 159g	3700g per day for Men 19-50 years

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

• Raw Gooseberries have 2.1 times more Vitamin A, 2 times more Vitamin B1, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 6.7 times more Vitamin B6, 2 times more Vitamin B9 and 2.8 times more Vitamin C than Gooseberries, canned, light syrup pack, solids and liquids.
• While Gooseberries, canned, light syrup pack, solids and liquids contain 1.8 times more Vitamin B2 than Raw Gooseberries.
• Both Raw Gooseberries as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in 7 oz.

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

• Raw Gooseberries have 1.6 times more Calcium, 1.7 times more Magnesium, 3.9 times more Phosphorus, 2.6 times more Potassium and 1.5 times more Selenium than Gooseberries, canned, light syrup pack, solids and liquids.
• While Gooseberries, canned, light syrup pack, solids and liquids contain 3.1 times more Copper than Raw Gooseberries.
• Both Raw Gooseberries and Gooseberries, canned, light syrup pack, solids and liquids have similar amounts of Iron, Manganese, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Gooseberries have 2.9 times more Omega 3, 2.9 times more Omega 6, 1.8 times more Fiber and 1.4 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• While Gooseberries, canned, light syrup pack, solids and liquids contain 1.7 times more Energy and 1.8 times more Carbohydrate than Raw Gooseberries.
• Both Raw Gooseberries as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.