Comparing Nutrients in 100 grams 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	2.03% 59kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	NA	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	6.15% 8g	130g per day for Men 19-50 years
Sugars	17% 12.2g	8.33% 6.04g	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	6.83% 4.95g	4.2% 3.05g	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	% 7.26g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.18g	g per day for Men 19-50 years
Fiber	NA	2.37% 0.9g	38g per day for Men 19-50 years
Protein	0.55% 0.31g	1.82% 1.02g	56g per day for Men 19-50 years

Vitamins

	Cherry juice, tart	Seedless Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	4.6% 0.06mg	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	7.25% 29μg	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	7.1% 6.4mg	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	10.3% 1.54mg	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	1.3% 13mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	7.56% 0.068mg	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	5.25% 0.42mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	2.6% 0.06mg	15% 0.34mg	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	2.43% 17mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	4.74% 161mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.27% 0.03mg	1.64% 0.18mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.42% 89.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.