Comparing Nutrients in 7 ounces Cherry juice, tart VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cherry juice, tart	Brazilnuts	Recommended Dietary Allowance
Energy	4.04% 117kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	NA	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	18% 23.3g	130g per day for Men 19-50 years
Sugars	33.4% 24.2g	6.38% 4.62g	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	13.5% 9.82g	0% 0g	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	% 14.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.62g	g per day for Men 19-50 years
Fiber	NA	39% 15g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	15.4% 0.2mg	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	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.54% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherry juice, tart	Brazilnuts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	384% 3.46mg	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	10.4% 0.83mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	106% 2.43mg	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	4.8% 33.7mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.57% 169g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherry juice, tart VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherry juice, tart versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cherry juice, tart vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 10.3 times more Vitamin B1 and 2.7 times more Vitamin B6 than Cherry juice, tart.
• Both Cherry juice, tart as well as Dried Brazilnuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cherry juice, tart vs Brazilnuts:

• 7 ounces of Cherry juice, tart have 24.9 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.3 times more Calcium, 41.5 times more Copper, 5.8 times more Iron, 34.2 times more Magnesium, 20.4 times more Manganese, 42.6 times more Phosphorus, 4.1 times more Potassium and 135.3 times more Zinc than Cherry juice, tart.
• 7 ounces of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherry juice, tart have 5.2 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 11.2 times more Energy, 124.3 times more Fat and 46.2 times more Protein than Cherry juice, tart.
• Both Cherry juice, tart and Brazilnuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cherry juice, tart provide inadequate amounts of Protein