Comparing Nutrients in 14 ounces Raspberries Puree VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Raspberries Puree	Cherry juice, tart	Recommended Dietary Allowance
Energy	7.53% 218kcal	8.07% 234kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	42% 54.4g	130g per day for Men 19-50 years
Sugars	36% 26g	67% 48.5g	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	18% 13g	27% 19.6g	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	% 12g	% 29g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0g	g per day for Men 19-50 years
Fiber	45% 17g	NA	38g per day for Men 19-50 years
Protein	7.8% 4.37g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	29.8% 119μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	64.4% 58mg	0% 0mg	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	20.4% 3.06mg	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

	Raspberries Puree	Cherry juice, tart	Recommended Dietary Allowance
Calcium	9.13% 91mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	18.5% 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	34.2% 2.74mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	10.4% 0.24mg	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	17% 119mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	18.8% 639mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	9.2% 341g	9.14% 338g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Cherry juice, tart per 14 oz

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

Lets compare vitamin content per 14 ounces of Raspberries Puree vs Cherry juice, tart:

• 14 ounces of Raspberries Puree have 1.3 times more Vitamin B1 and more Vitamin C than Cherry juice, tart.
• Both Raspberries Puree and Cherry juice, tart provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cherry juice, tart have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Raspberries Puree vs Cherry juice, tart:

• 14 ounces of Raspberries Puree have 1.8 times more Calcium, 2 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 11.3 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium and 10.3 times more Zinc than Cherry juice, tart.
• Both Raspberries Puree and Cherry juice, tart contain similar levels of Water per 14 ounces.
• 14 ounces of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cherry juice, tart contain 1.9 times more Sugars and 1.5 times more Fructose than Raspberries Puree with Seeds.
• Both Raspberries Puree and Cherry juice, tart offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Raspberries Puree provide inadequate amounts of Energy
• Both Raspberries Puree with Seeds as well as Cherry juice, tart provide inadequate amounts of Protein in 14 ounces.