Comparing Nutrients in 100 calories Cherry juice, tart VS Seedless Raspberries Puree

Weight per 100 calories

• Cherry juice, tart: 170g
• Seedless Raspberries Puree: 244g

Cherry juice, tart has 1.4 times more energy per 100g than Seedless Raspberries Puree. It has low energy density when compared to other foods. Seedless Raspberries Puree having low energy density.

Which food has more nutrients per 100 calories - Cherry juice, tart or Seedless Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Seedless Raspberries Puree	9%	18%	73%

Macro Nutrients

	Cherry juice, tart	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.92g	2.2% 2.12g	97g per day for Men 19-50 years
Saturated Fat	NA	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	7.16% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.2g	15% 19.5g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	20.3% 14.7g	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	11.6% 8.4g	10.3% 7.44g	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	% 12.3g	% 6.85g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.44g	g per day for Men 19-50 years
Fiber	NA	5.78% 2.2g	38g per day for Men 19-50 years
Protein	0.94% 0.53g	4.44% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	0.54% 4.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.47% 0.1mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.47% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.82% 0.063mg	11.3% 0.15mg	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	NA	17.7% 70.7μg	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	0% 0mg	17.3% 15.6mg	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	NA	25% 3.76mg	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

	Cherry juice, tart	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	7.9% 0.071mg	18.4% 0.17mg	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	8.9% 0.71mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	4.44% 18.6mg	8.7% 36.6mg	420mg per day for Men 19-50 years
Manganese	4.42% 0.1mg	36.4% 0.84mg	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	4.1% 29mg	6.97% 48.8mg	700mg per day for Men 19-50 years
Potassium	8.03% 273mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.45% 6.78mg	0.65% 9.76mg	1500mg per day for Men 19-50 years
Zinc	0.46% 0.051mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.9% 144g	5.9% 219g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cherry juice, tart vs Seedless Raspberries Puree:

• Seedless Raspberries Puree contain 2.2 times more Vitamin B1, 2.3 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.

Comparing minerals per 100 calories for Cherry juice, tart vs Seedless Raspberries Puree:

• Seedless Raspberries Puree contain 1.5 times more Calcium, 2.3 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 8.2 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 8.6 times more Zinc and 1.5 times more Water than Cherry juice, tart.

Comparison of macro-nutrients per 100 calories:

• Cherry juice, tart has 1.4 times more Sugars than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 2.3 times more Fat and 4.7 times more Protein than Cherry juice, tart.
• Both Cherry juice, tart and Seedless Raspberries Puree have similar amounts of Energy, Carbohydrate and Fructose per 100 kcal.
• Both Cherry juice, tart as well as Seedless Raspberries Puree have insufficient amounts of Glucose and Sucrose in 100 kcal.