Comparing Nutrients in 7 ounces Frozen Raspberries VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium

Macros Ratio

	Protein	Fat	Carbs
Frozen Raspberries	7%	12%	81%
Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	2%	2%	96%

Macro Nutrients

	Frozen Raspberries	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Energy	3.83% 111kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	18% 13g	27% 19.4g	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	8.87% 6.43g	15.6% 11.3g	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	% 5.7g	% 7.94g	g per day for Men 19-50 years
Sucrose	% 0.87g	% 0.2g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Raspberries	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.37% 1.34mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	2.75% 0.036mg	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	14% 55.6μg	8.93% 35.7μg	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	39% 35mg	69.5% 62.5mg	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	9.92% 1.5mg	0.13% 0.02mg	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

	Frozen Raspberries	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	3.53% 0.032mg	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% 1.5mg	2% 0.16mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	52.6% 1.2mg	5.8% 0.13mg	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	8.5% 59.5mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.75% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Raspberries VS Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Raspberries versus 7 oz of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Raspberries vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• 7 ounces of Frozen Raspberries have 17.8 times more Vitamin B1, 6.7 times more Vitamin B2, 7.2 times more Vitamin B3, 3.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 75 times more Vitamin E than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While 7 oz of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain 1.8 times more Vitamin C than Red Frozen Raspberries.
• 7 ounces of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• Both Red Frozen Raspberries as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Raspberries vs Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium:

• 7 ounces of Frozen Raspberries have 1.3 times more Calcium, 5.6 times more Copper, 9.5 times more Iron, 4.6 times more Magnesium, 9.1 times more Manganese, 3.8 times more Phosphorus, 2.4 times more Potassium and 6.2 times more Zinc than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• Both Frozen Raspberries and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain similar levels of Water per seven ounces.
• 7 ounces of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Raspberries have 43 times more Fiber and 4.3 times more Protein than Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium.
• While 7 oz of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium contain 1.5 times more Sugars and 1.8 times more Fructose than Red Frozen Raspberries.
• Both Frozen Raspberries and Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium provide inadequate amounts of Fiber and Protein
• Both Red Frozen Raspberries as well as Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.