Comparing Nutrients in 14 ounces Cranberry Juice VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Macros Ratio

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

Macro Nutrients

	Cranberry Juice	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	6.3% 183kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.2% 48.4g	22.3% 29g	130g per day for Men 19-50 years
Sugars	66.2% 48g	13% 9.57g	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	3.9% 2.84g	NA	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Cranberry Juice	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	257% 2314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	12% 1.9mg	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% 0.21mg	24.4% 0.32mg	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	0.99% 3.97μg	18% 71.4μg	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	41% 37mg	16.8% 15mg	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	31.8% 4.76mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	60% 72.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Juice	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.67% 147μg	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	12.4% 0.99mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	36.4% 0.84mg	NA	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	7.37% 51.6mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	9.35% 346g	9.68% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Juice VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Cranberry Juice versus 14 oz of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cranberry Juice vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 14 ounces of Cranberry Juice have 2.4 times more Vitamin C and 4.1 times more Vitamin E than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 14 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 291.5 times more Vitamin A, 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 5.3 times more Vitamin B3, 1.5 times more Vitamin B6, 18 times more Vitamin B9 and 3.6 times more Vitamin K than Unsweetened Cranberry Juice.
• 14 ounces of Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• 14 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• Both Unsweetened Cranberry Juice as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cranberry Juice vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 14 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 2.6 times more Calcium, 1.9 times more Copper, 2.6 times more Iron, 2.5 times more Magnesium, 2.8 times more Phosphorus, 1.8 times more Potassium and 5.1 times more Zinc than Unsweetened Cranberry Juice.
• Both Cranberry Juice and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix contain similar levels of Water per 14 ounces.
• 14 ounces of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Unsweetened Cranberry Juice as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cranberry Juice have 1.7 times more Carbohydrate and 5 times more Sugars than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 14 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 31 times more Fiber and 3.6 times more Protein than Unsweetened Cranberry Juice.
• 14 ounces of Cranberry Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Cranberry Juice as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.