Comparing Nutrients in 5 ounces Raspberries Puree VS 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	2.7% 78kcal	2.9% 83.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.043g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.3g	15% 19.4g	130g per day for Men 19-50 years
Sugars	13% 9.3g	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	6.45% 4.68g	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	% 4.32g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.1g	NA	38g per day for Men 19-50 years
Protein	2.8% 1.56g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	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	4.03% 0.052mg	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	10.6% 42.5μg	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	23% 20.7mg	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	7.28% 1.1mg	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	3.26% 32.6mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	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	12.2% 0.98mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	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	6.07% 42.5mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	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	4% 0.44mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries Puree VS Cherry juice, tart per 5 oz

Compare the macro and micronutrient content in 5 oz of Raspberries Puree versus 5 oz of Cherry juice, tart to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Raspberries Puree have 1.3 times more Vitamin B1 and more Vitamin C than Cherry juice, tart.
• Both Raspberries Puree and Cherry juice, tart provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cherry juice, tart have insufficient amounts of Vitamin C

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

• 5 ounces of Raspberries Puree have 1.8 times more Calcium, 2 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 11.3 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium and 10.3 times more Zinc than Cherry juice, tart.
• Both Raspberries Puree and Cherry juice, tart contain similar levels of Water per five ounces.
• 5 ounces of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cherry juice, tart contain 1.9 times more Sugars and 1.5 times more Fructose than Raspberries Puree with Seeds.
• Both Raspberries Puree and Cherry juice, tart offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Raspberries Puree provide inadequate amounts of Energy
• Both Raspberries Puree with Seeds as well as Cherry juice, tart provide inadequate amounts of Protein in five ounces.