Nutrients in 14 ounces of Gooseberries

Raw Gooseberries (Ribes spp.).

Macros Ratio

Protein Fat Carbs

11%

82%

14 oz ▼

Macro Nutrients

Gooseberries

Energy175 kcal

6.02%

Raw Gooseberries have 174.63292 kcal of Energy per 14 ounces, which is 6.02% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.3 g

2.37%

Raw Gooseberries have 2.3019794 g of Fat per 14 ounces, which is 2.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.47%

Raw Gooseberries have 0.15081934 g of Saturated Fat per 14 ounces, which is 0.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.18 g

11.4%

Raw Gooseberries have 0.18257078 g of Omega 3 per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.08 g

6.33%

Raw Gooseberries have 1.07558003 g of Omega 6 per 14 ounces, which is 6.33% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Gooseberries have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate40.4 g

31%

Raw Gooseberries have 40.4037074 g of Carbohydrate per 14 ounces, which is 31% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber17 g

45%

Raw Gooseberries have 17.066399 g of Fiber per 14 ounces, which is 45% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.5 g

6.24%

Raw Gooseberries have 3.4926584 g of Protein per 14 ounces, which is 6.24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Gooseberries

Vitamin A59.5 μg

6.6%

RAE, retinol activity equivalents

Raw Gooseberries have 59.53395 μg of Vitamin A per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13.2%

Thiamine

Raw Gooseberries have 0.1587572 mg of Vitamin B1 per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.16%

Riboflavin

Raw Gooseberries have 0.1190679 mg of Vitamin B2 per 14 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.2 mg

7.44%

Niacin, nicotinic acid, niacinamide

Raw Gooseberries have 1.190679 mg of Vitamin B3 per 14 ounces, which is 7.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.14 mg

22.7%

Pantothenic acid

Raw Gooseberries have 1.13511398 mg of Vitamin B5 per 14 ounces, which is 22.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

24.4%

Pyridoxine

Raw Gooseberries have 0.3175144 mg of Vitamin B6 per 14 ounces, which is 24.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B924 μg

5.95%

Folates and Folic Acid

Raw Gooseberries have 23.81358 μg of Vitamin B9 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Gooseberries have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C110 mg

122%

Ascorbic acid

Raw Gooseberries have 109.939361 mg of Vitamin C per 14 ounces, which is 122% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E1.47 mg

9.8%

Tocopherols and Tocotrienols

Raw Gooseberries have 1.4685041 mg of Vitamin E per 14 ounces, which is 9.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Gooseberries

Calcium99 mg

9.92%

Raw Gooseberries have 99.22325 mg of Calcium per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

31%

Raw Gooseberries have 0.2778251 mg of Copper per 14 ounces, which is 31% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.23 mg

15.4%

Raw Gooseberries have 1.2303683 mg of Iron per 14 ounces, which is 15.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium39.7 mg

9.45%

Raw Gooseberries have 39.6893 mg of Magnesium per 14 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.57 mg

25%

Raw Gooseberries have 0.57152592 mg of Manganese per 14 ounces, which is 25% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus107 mg

15.3%

Raw Gooseberries have 107.16111 mg of Phosphorus per 14 ounces, which is 15.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium786 mg

23%

Raw Gooseberries have 785.84814 mg of Potassium per 14 ounces, which is 23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.33%

Raw Gooseberries have 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Raw Gooseberries have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.48 mg

4.33%

Raw Gooseberries have 0.4762716 mg of Zinc per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water349 g

9.43%

Raw Gooseberries have 348.7498791 g of Water per 14 ounces, which is 9.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Gooseberries:

14 ounces of Gooseberries has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E.
This fruit has some Vitamin A and Vitamin B9.
It has no Vitamin B12.

Minerals in 14 ounces of Raw Gooseberries:

14 ounces of Gooseberries is an excellent source of Copper, Manganese and Potassium.
It has a good amount of Calcium, Iron, Magnesium and Phosphorus.
It also has some Selenium and Zinc.
It has no Sodium.

Macronutrients in 14 ounces of Raw Gooseberries:

14 ounces of Gooseberries is an excellent source of Carbohydrate and Fiber.
It has a good amount of Omega 3.
It also has some Omega 6 and Protein.
While 14 ounces of product has trace amounts of Fat, it has no Saturated Fat.

Compare Raw Gooseberries with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Gooseberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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