Comparing Nutrients in 100 grams Gooseberries VS Oranges

Macros Ratio

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

Macro Nutrients

	Gooseberries	Oranges	Recommended Dietary Allowance
Energy	1.5% 44kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	2.88% 0.046g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	NA	13% 9.35g	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	11.3% 4.3g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Gooseberries	Oranges	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	4.6% 0.06mg	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% 6μg	7.5% 30μg	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	30.8% 27.7mg	59% 53.2mg	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	2.47% 0.37mg	1.2% 0.18mg	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	Oranges	Recommended Dietary Allowance
Calcium	2.5% 25mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	5% 0.045mg	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	3.88% 0.31mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	6.26% 0.14mg	1.1% 0.025mg	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	3.86% 27mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	5.82% 198mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.37% 88g	2.34% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Gooseberries vs Oranges:

• Raw Gooseberries have 1.4 times more Vitamin A, 1.3 times more Vitamin B6 and 2.1 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 5 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Gooseberries.
• Both Raw Gooseberries and Raw Oranges have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Raw Gooseberries as well as Raw Oranges have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Gooseberries vs Oranges:

• Raw Gooseberries have 1.6 times more Copper, 3.1 times more Iron, 5.8 times more Manganese, 1.9 times more Phosphorus and 1.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.6 times more Calcium than Raw Gooseberries.
• Both Raw Gooseberries and Raw Oranges have similar amounts of Magnesium, Potassium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Gooseberries have 6.6 times more Omega 3, 15.1 times more Omega 6 and 1.8 times more Fiber than Raw Oranges.
• Both Raw Gooseberries and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Raw Gooseberries as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.