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

Weight per 500 calories

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

Cherry juice, tart has 1.4 times more energy per unit of mass than Seedless Raspberries Puree, which is low in comparison to other foods. Seedless Raspberries Puree having low energy density.

Which food has more nutrients per 500 calories - Seedless Raspberries Puree or Cherry juice, tart?

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Seedless Raspberries Puree	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	2.7% 24.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	42.4% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	24% 0.31mg	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	88.4% 354μg	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	86.7% 78mg	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	125% 18.8mg	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

	Seedless Raspberries Puree	Cherry juice, tart	Recommended Dietary Allowance
Calcium	17% 171mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	39.5% 0.36mg	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	165% 13mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	22% 0.51mg	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	35% 244mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	40% 1364mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	2.26% 34mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	2.3% 0.25mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	19.5% 722g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Seedless Raspberries Puree vs Cherry juice, tart:

• Seedless Raspberries Puree have 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 Seedless Raspberries Puree vs Cherry juice, tart:

• Seedless Raspberries Puree have 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:

• Seedless Raspberries Puree have 2.3 times more Fat and 4.7 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 1.4 times more Sugars than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Cherry juice, tart have similar amounts of Energy, Carbohydrate and Fructose per 500 kcal.
• Both Seedless Raspberries Puree as well as Cherry juice, tart have insufficient amounts of Glucose and Sucrose in 500 kcal.