Comparing Nutrients in 500 calories Cherry juice, tart VS Seedless Raspberries Puree

Weight per 500 calories

• Cherry juice, tart: 848g
• Seedless Raspberries Puree: 1220g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.58g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	NA	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	NA	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	75% 97g	130g per day for Men 19-50 years
Sugars	143% 103g	102% 73.7g	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	58% 42g	51.3% 37g	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	% 61.5g	% 34.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.2g	g per day for Men 19-50 years
Fiber	NA	29% 11g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	22.2% 12.4g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	2.7% 24.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.4% 0.51mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	37.3% 5.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	75.6% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	56.3% 0.73mg	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	88.4% 354μg	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	86.7% 78mg	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	125% 18.8mg	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	11% 110mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	92% 0.83mg	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	44.5% 3.56mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	43.6% 183mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	182% 4.2mg	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	20.6% 144mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	40% 1364mg	60.6% 2061mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.26% 34mg	3.25% 48.8mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.25mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	19.5% 722g	29.6% 1094g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 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 500 kcal.
• Both Cherry juice, tart as well as Seedless Raspberries Puree have insufficient amounts of Glucose and Sucrose in 500 kcal.