Comparing Nutrients in 100 calories Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Cranberry Juice

Weight per 100 calories

• Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix: 270g
• Cranberry Juice: 217g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix or Cranberry Juice?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%
Cranberry Juice	3%	2%	95%

Macro Nutrients

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Cranberry Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.8g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	9% 6.5g	36.3% 26.3g	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	NA	2.14% 1.55g	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	NA	% 5.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22% 8.38g	0.57% 0.22g	38g per day for Men 19-50 years
Protein	6.76% 3.8g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Cranberry Juice	Recommended Dietary Allowance
Vitamin A	175% 1576μg	0.48% 4.35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.76% 0.081mg	1.63% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	8.7% 0.11mg	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	12% 48.6μg	0.54% 2.17μg	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	11.4% 10.3mg	22.5% 20.2mg	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	5.23% 0.78mg	17.4% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	9.24% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Cranberry Juice	Recommended Dietary Allowance
Calcium	5.68% 56.8mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	13.3% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	22% 1.76mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	9.65% 40.5mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	NA	20% 0.46mg	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	14.3% 100mg	4.04% 28.3mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	4.92% 167mg	3400mg per day for Men 19-50 years
Selenium	1.47% 0.81μg	0.4% 0.22μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.3mg	0.29% 4.35mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	1.98% 0.22mg	11mg per day for Men 19-50 years
Water	6.6% 244g	5.1% 189g	3700g per day for Men 19-50 years

Canned Carrots, Green Beans, Peas, Lima Beans And Corn Mix VS Cranberry Juice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix or Cranberry Juice?

Lets compare vitamin content per 100 calories of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Cranberry Juice:

• 100 calories of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have 362.4 times more Vitamin A, 4.1 times more Vitamin B1, 2.8 times more Vitamin B2, 6.6 times more Vitamin B3, 1.9 times more Vitamin B6, 22.4 times more Vitamin B9 and 4.4 times more Vitamin K than Cranberry Juice.
• While 100 kcal of Unsweetened Cranberry Juice contain 2 times more Vitamin C and 3.3 times more Vitamin E than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• 100 calories of Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B9
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Unsweetened Cranberry Juice have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Cranberry Juice:

• 100 calories of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have 3.3 times more Calcium, 2.4 times more Copper, 3.2 times more Iron, 3.1 times more Magnesium, 3.5 times more Phosphorus, 2.2 times more Potassium, 16.2 times more Sodium, 6.3 times more Zinc and 1.3 times more Water than Cranberry Juice.
• 100 calories of Cranberry Juice lack sufficient amounts of Calcium and Zinc
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Unsweetened Cranberry Juice lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have 38.5 times more Fiber and 4.5 times more Protein than Cranberry Juice.
• While 100 kcal of Unsweetened Cranberry Juice contain 1.3 times more Carbohydrate and 4 times more Sugars than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Cranberry Juice offer comparable quantities of Energy and Omega 3 per 100 calories.
• 100 calories of Cranberry Juice provide inadequate amounts of Fiber and Protein
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Unsweetened Cranberry Juice provide inadequate amounts of Omega 6 in 100 calories.