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Nutrients in 300 calories of Gooseberries

Raw Gooseberries (Ribes spp.).

Weight per 300 Calories

Gooseberries
682g

Raw Gooseberries has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
7%
11%
82%
300 kcal ▼

Macro Nutrients

Gooseberries
Energy300 kcal
10.3%
Raw Gooseberries have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.95 g
4.08%
Raw Gooseberries have 3.9545454545455 g of Fat per 300 calories, which is 4.08% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.26 g
0.81%
Raw Gooseberries have 0.25909090909091 g of Saturated Fat per 300 calories, which is 0.81% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.31 g
19.6%
Raw Gooseberries have 0.31363636363636 g of Omega 3 per 300 calories, which is 19.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.85 g
11%
Raw Gooseberries have 1.8477272727273 g of Omega 6 per 300 calories, which is 11% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Gooseberries have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate69.4 g
53.4%
Raw Gooseberries have 69.409090909091 g of Carbohydrate per 300 calories, which is 53.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber29.3 g
77%
Raw Gooseberries have 29.318181818182 g of Fiber per 300 calories, which is 77% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6 g
10.7%
Raw Gooseberries have 6 g of Protein per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Gooseberries
Vitamin A102 μg
11.4%
RAE, retinol activity equivalents
Raw Gooseberries have 102.27272727273 μg of Vitamin A per 300 calories, which is 11.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg
22.7%
Thiamine
Raw Gooseberries have 0.27272727272727 mg of Vitamin B1 per 300 calories, which is 22.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg
15.7%
Riboflavin
Raw Gooseberries have 0.20454545454545 mg of Vitamin B2 per 300 calories, which is 15.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.05 mg
12.8%
Niacin, nicotinic acid, niacinamide
Raw Gooseberries have 2.0454545454545 mg of Vitamin B3 per 300 calories, which is 12.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.95 mg
39%
Pantothenic acid
Raw Gooseberries have 1.95 mg of Vitamin B5 per 300 calories, which is 39% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.55 mg
42%
Pyridoxine
Raw Gooseberries have 0.54545454545455 mg of Vitamin B6 per 300 calories, which is 42% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B941 μg
10.2%
Folates and Folic Acid
Raw Gooseberries have 40.909090909091 μg of Vitamin B9 per 300 calories, which is 10.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Gooseberries have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C189 mg
210%
Ascorbic acid
Raw Gooseberries have 188.86363636364 mg of Vitamin C per 300 calories, which is 210% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
No information available
Vitamin E2.52 mg
17%
Tocopherols and Tocotrienols
Raw Gooseberries have 2.5227272727273 mg of Vitamin E per 300 calories, which is 17% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Gooseberries
Calcium170 mg
17%
Raw Gooseberries have 170.45454545455 mg of Calcium per 300 calories, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.48 mg
53%
Raw Gooseberries have 0.47727272727273 mg of Copper per 300 calories, which is 53% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.1 mg
26.4%
Raw Gooseberries have 2.1136363636364 mg of Iron per 300 calories, which is 26.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium68 mg
16.2%
Raw Gooseberries have 68.181818181818 mg of Magnesium per 300 calories, which is 16.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.98 mg
42.7%
Raw Gooseberries have 0.98181818181818 mg of Manganese per 300 calories, which is 42.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus184 mg
26.3%
Raw Gooseberries have 184.09090909091 mg of Phosphorus per 300 calories, which is 26.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1350 mg
39.7%
Raw Gooseberries have 1350 mg of Potassium per 300 calories, which is 39.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.1 μg
7.44%
Raw Gooseberries have 4.0909090909091 μg of Selenium per 300 calories, which is 7.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium6.8 mg
0.45%
Raw Gooseberries have 6.8181818181818 mg of Sodium per 300 calories, which is 0.45% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.82 mg
7.44%
Raw Gooseberries have 0.81818181818182 mg of Zinc per 300 calories, which is 7.44% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water599 g
16%
Raw Gooseberries have 599.11363636364 g of Water per 300 calories, which is 16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Gooseberries:
Minerals in 300 calories of Raw Gooseberries:
Macronutrients in 300 calories of Raw Gooseberries:



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