Comparing Nutrients in 100 grams Gooseberries, canned, light syrup pack, solids and liquids VS Dried Goji Berries

Macros Ratio

	Protein	Fat	Carbs
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%
Dried Goji Berries	15%	1%	84%

Macro Nutrients

	Gooseberries, canned, light syrup pack, solids and liquids	Dried Goji Berries	Recommended Dietary Allowance
Energy	2.5% 73kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.041% 0.013g	0% 0g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.8g	59.3% 77g	130g per day for Men 19-50 years
Sugars	NA	63% 45.6g	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	6.3% 2.4g	34.2% 13g	38g per day for Men 19-50 years
Protein	1.16% 0.65g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Gooseberries, canned, light syrup pack, solids and liquids	Dried Goji Berries	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.96% 0.15mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	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	0.75% 3μg	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	11% 10mg	53.8% 48.4mg	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	NA	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, canned, light syrup pack, solids and liquids	Dried Goji Berries	Recommended Dietary Allowance
Calcium	1.6% 16mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	4.13% 0.33mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	NA	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	1% 7mg	NA	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	NA	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	NA	11mg per day for Men 19-50 years
Water	2.16% 80g	0.2% 7.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Gooseberries, canned, light syrup pack, solids and liquids vs Dried Goji Berries:

• Dried Goji Berries contain 4.8 times more Vitamin C than Gooseberries, canned, light syrup pack, solids and liquids.

Comparing minerals per 100 grams for Gooseberries, canned, light syrup pack, solids and liquids vs Dried Goji Berries:

• Gooseberries, canned, light syrup pack, solids and liquids have 10.7 times more Water than Dried Goji Berries.
• While Dried Goji Berries contain 11.9 times more Calcium, 20.6 times more Iron and 149 times more Sodium than Gooseberries, canned, light syrup pack, solids and liquids.

Comparison of macro-nutrients per 100 grams:

• Dried Goji Berries contain 4.8 times more Energy, 4.1 times more Carbohydrate, 5.4 times more Fiber and 21.9 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Gooseberries, canned, light syrup pack, solids and liquids as well as Dried Goji Berries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.