Comparing Nutrients in 300 calories Cherry juice, tart VS Raspberries Puree

Weight per 300 calories

• Cherry juice, tart: 509g
• Raspberries Puree: 546g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cherry juice, tart or Raspberries Puree?

Macros Ratio

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

Macro Nutrients

	Cherry juice, tart	Raspberries Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.83% 2.75g	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	85.6% 62g	49.4% 35.8g	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	34.7% 25g	25% 18g	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	% 37g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.15g	g per day for Men 19-50 years
Fiber	NA	61.7% 23.5g	38g per day for Men 19-50 years
Protein	2.8% 1.58g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.4% 0.31mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	15.5% 0.2mg	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	41% 164μg	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	88.5% 79.6mg	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	28% 4.2mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	6.6% 66mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	52% 0.47mg	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	26.7% 2.14mg	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	160% 3.7mg	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	12.3% 86.4mg	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	24% 819mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.36% 20.3mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.15mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	11.7% 433g	12.7% 468g	3700g per day for Men 19-50 years

Cherry Juice, Tart VS Raspberries Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cherry juice, tart or Raspberries Puree?

Lets compare vitamin content per 300 calories of Cherry juice, tart vs Raspberries Puree:

• 300 kcal of Raspberries Puree with Seeds contain 1.4 times more Vitamin B1 and more Vitamin C than Cherry juice, tart.
• Both Cherry juice, tart and Raspberries Puree provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cherry juice, tart have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Cherry juice, tart vs Raspberries Puree:

• 300 kcal of Raspberries Puree with Seeds contain 1.9 times more Calcium, 2.2 times more Copper, 1.8 times more Iron, 2.4 times more Magnesium, 12.1 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 11.1 times more Zinc than Cherry juice, tart.
• Both Cherry juice, tart and Raspberries Puree contain similar levels of Water per 300 calories.
• 300 calories of Cherry juice, tart lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cherry juice, tart have 1.7 times more Sugars and 1.4 times more Fructose than Raspberries Puree.
• While 300 kcal of Raspberries Puree with Seeds contain 3.8 times more Protein than Cherry juice, tart.
• Both Cherry juice, tart and Raspberries Puree offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cherry juice, tart provide inadequate amounts of Protein