Comparing Nutrients in 7 ounces Navel Oranges VS Gooseberries

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Gooseberries	7%	11%	82%

Macro Nutrients

	Navel Oranges	Gooseberries	Recommended Dietary Allowance
Energy	3.35% 97kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	15.5% 20.2g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Gooseberries	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12.2% 0.16mg	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	17% 67.5μg	2.98% 12μg	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	130% 117mg	61% 55mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Gooseberries	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	15.4% 0.14mg	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	3.22% 0.26mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	12.4% 0.29mg	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	6.52% 45.6mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Gooseberries per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Gooseberries:

• 7 ounces of Navel Oranges have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 5.7 times more Vitamin B9 and 2.1 times more Vitamin C than Gooseberries.
• While 7 oz of Raw Gooseberries contain 2.5 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Gooseberries provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E
• 7 ounces of Gooseberries have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Navel Oranges as well as Raw Gooseberries have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Gooseberries:

• 7 ounces of Navel Oranges have 1.7 times more Calcium than Gooseberries.
• While 7 oz of Raw Gooseberries contain 1.8 times more Copper, 2.4 times more Iron and 5 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Gooseberries contain similar levels of Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges as well as Raw Gooseberries lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.2 times more Carbohydrate than Gooseberries.
• While 7 oz of Raw Gooseberries contain 5.1 times more Omega 3 and 2 times more Fiber than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Raw Gooseberries provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.