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

Macros Ratio

	Protein	Fat	Carbs
Cherry juice, tart	2%	8%	90%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Cherry juice, tart	Raspberries Puree	Recommended Dietary Allowance
Energy	4.04% 117kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	17.6% 23g	130g per day for Men 19-50 years
Sugars	33.4% 24.2g	18% 13g	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	9.03% 6.55g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.42g	g per day for Men 19-50 years
Fiber	NA	22.5% 8.53g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.7% 0.91mg	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	5.65% 0.073mg	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	15% 59.5μg	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	32% 29mg	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	10% 1.53mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	19% 0.17mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	58.3% 1.34mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	11.4% 387mg	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	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.57% 169g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherry juice, tart VS Raspberries Puree per 7 oz

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

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

• 7 oz of Raspberries Puree with Seeds contain 1.3 times more Vitamin B1 and more Vitamin C than Cherry juice, tart.
• Both Cherry juice, tart and Raspberries Puree provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cherry juice, tart have insufficient amounts of Vitamin C

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

• 7 oz of Raspberries Puree with Seeds contain 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 and 10.3 times more Zinc than Cherry juice, tart.
• Both Cherry juice, tart and Raspberries Puree contain similar levels of Potassium and Water per seven ounces.
• 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 1.9 times more Sugars and 1.5 times more Fructose than Raspberries Puree.
• Both Cherry juice, tart and Raspberries Puree offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Raspberries Puree provide inadequate amounts of Energy
• Both Cherry juice, tart as well as Raspberries Puree with Seeds provide inadequate amounts of Protein in seven ounces.