Comparing Nutrients in 14 ounces Cherry juice, tart VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Cherry juice, tart	Dried Butternuts	Recommended Dietary Allowance
Energy	8.07% 234kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	NA	16% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	NA	787% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	36.8% 48g	130g per day for Men 19-50 years
Sugars	67% 48.5g	NA	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	27% 19.6g	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	% 29g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	NA	49% 18.7g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	NA	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	171% 2.22mg	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	65.5% 262μg	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	0% 0mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	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

	Cherry juice, tart	Dried Butternuts	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	198% 1.8mg	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	21% 1.67mg	199% 16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	1132% 26mg	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	9.64% 67.5mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.14% 338g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherry juice, tart VS Dried Butternuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cherry juice, tart versus 14 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cherry juice, tart vs Dried Butternuts:

• 14 oz of Dried Butternuts contain 6.4 times more Vitamin B1, 15.1 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• 14 ounces of Cherry juice, tart have insufficient amounts of Vitamin C
• Both Cherry juice, tart as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cherry juice, tart vs Dried Butternuts:

• 14 ounces of Cherry juice, tart have 25.5 times more Water than Dried Butternuts.
• While 14 oz of Dried Butternuts contain 4.1 times more Calcium, 10.7 times more Copper, 9.6 times more Iron, 21.5 times more Magnesium, 109.3 times more Manganese, 26.2 times more Phosphorus, 2.6 times more Potassium and 104.3 times more Zinc than Cherry juice, tart.
• 14 ounces of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Butternuts contain 10.4 times more Energy, 105.5 times more Fat and 80.3 times more Protein than Cherry juice, tart.
• Both Cherry juice, tart and Dried Butternuts offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Cherry juice, tart provide inadequate amounts of Protein