Comparing Nutrients in 7 ounces Cherry juice, tart VS Seedless Raspberries Puree

Macros Ratio

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

Macro Nutrients

	Cherry juice, tart	Seedless Raspberries Puree	Recommended Dietary Allowance
Energy	4.04% 117kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	NA	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	12% 16g	130g per day for Men 19-50 years
Sugars	33.4% 24.2g	16.5% 12g	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	8.35% 6.05g	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	% 5.58g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.36g	g per day for Men 19-50 years
Fiber	NA	4.7% 1.8g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	3.6% 2.02g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	9.16% 0.12mg	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	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	14% 12.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20.4% 3.06mg	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

	Cherry juice, tart	Seedless Raspberries Puree	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	15% 0.13mg	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	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	29.6% 0.68mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.57% 169g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cherry juice, tart vs Seedless Raspberries Puree:

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

Comparing minerals per 7 ounces for Cherry juice, tart vs Seedless Raspberries Puree:

• Seedless Raspberries Puree contain 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 Cherry juice, tart and Seedless Raspberries Puree have similar amounts of Calcium, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cherry juice, tart has 1.4 times more Energy, 1.7 times more Carbohydrate, 2 times more Sugars and 1.6 times more Fructose than Seedless Raspberries Puree.
• While Seedless Raspberries Puree contain 3.3 times more Protein than Cherry juice, tart.
• Both Cherry juice, tart as well as Seedless Raspberries Puree have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.