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

Weight per 500 calories

• Raspberries Puree: 909g
• Cherry juice, tart: 848g

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

Which food has more nutrients per 500 calories - Raspberries Puree or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	4.7% 4.58g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	NA	32g per day for Men 19-50 years
Omega 3	16% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	89.3% 116g	130g per day for Men 19-50 years
Sugars	82.3% 59.6g	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	41.4% 30g	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	% 27.7g	% 61.5g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	NA	38g per day for Men 19-50 years
Protein	18% 10g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	5.05% 45.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.6% 0.73mg	42.4% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	68% 273μg	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	147% 133mg	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	46.7% 7mg	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	21% 209mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	78.4% 6.27mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	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	39% 273mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	40% 1364mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.42% 36.4mg	2.26% 34mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	2.3% 0.25mg	11mg per day for Men 19-50 years
Water	21% 781g	19.5% 722g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 1.4 times more Vitamin B1 and more Vitamin C than Cherry juice, tart.
• Both Raspberries Puree with Seeds and Cherry juice, tart have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Raspberries Puree vs Cherry juice, tart:

• Raspberries Puree with Seeds have 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 Raspberries Puree with Seeds and Cherry juice, tart have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raspberries Puree with Seeds have 1.9 times more Fat and 3.8 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 1.7 times more Sugars and 1.4 times more Fructose than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Cherry juice, tart have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raspberries Puree with Seeds as well as Cherry juice, tart have insufficient amounts of Glucose and Sucrose in 500 kcal.