Comparing Nutrients in 5 ounces Seedless Raspberries Puree VS 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	2% 58kcal	2.9% 83.6kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	NA	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	15% 19.4g	130g per day for Men 19-50 years
Sugars	12% 8.56g	24% 17.3g	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	5.96% 4.32g	9.68% 7g	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	% 4g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	NA	38g per day for Men 19-50 years
Protein	2.6% 1.45g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	4.03% 0.052mg	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	10.3% 41μg	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	10% 9.07mg	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	14.6% 2.2mg	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	2% 20mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	6.6% 0.06mg	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	19% 1.53mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	3.7% 0.085mg	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	4.05% 28.3mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.26% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Seedless Raspberries Puree vs Cherry juice, tart:

• Seedless Raspberries Puree have 1.5 times more Vitamin B1, 1.6 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.

Comparing minerals per 5 ounces for Seedless Raspberries Puree vs Cherry juice, tart:

• Seedless Raspberries Puree have 1.6 times more Copper, 2.6 times more Iron, 1.4 times more Magnesium, 5.7 times more Manganese and 6 times more Zinc than Cherry juice, tart.
• Both Seedless Raspberries Puree and Cherry juice, tart have similar amounts of Calcium, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Seedless Raspberries Puree have 3.3 times more Protein than Cherry juice, tart.
• While Cherry juice, tart contains 1.4 times more Energy, 1.7 times more Carbohydrate, 2 times more Sugars and 1.6 times more Fructose than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree as well as Cherry juice, tart have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.