Comparing Nutrients in 14 ounces Canned Vegetable Juice Cocktail VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Vegetable Juice Cocktail	17%	13%	70%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Vegetable Juice Cocktail	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3% 87.3kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	183% 237g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	NA	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	7.66% 5.56g	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	% 5.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	260% 99g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Canned Vegetable Juice Cocktail	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	121% 1.58mg	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	21% 83.3μg	391% 1564μg	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	239% 216mg	20% 18mg	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	27% 4.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Vegetable Juice Cocktail	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	485% 4.37mg	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	14% 1.1mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	173% 3.97mg	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	10.8% 75.4mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	44.7% 671mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	92% 10mg	11mg per day for Men 19-50 years
Water	10% 373g	1.26% 46.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Vegetable Juice Cocktail vs California Red Kidney Beans:

• Canned Vegetable Juice Cocktail has more Vitamin A and 12.1 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.6 times more Vitamin B1, 6.6 times more Vitamin B2, 2.9 times more Vitamin B3, 3.1 times more Vitamin B5, 5.6 times more Vitamin B6 and 18.8 times more Vitamin B9 than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Vegetable Juice Cocktail vs California Red Kidney Beans:

• Canned Vegetable Juice Cocktail has 15.4 times more Sodium and 8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13.9 times more Calcium, 16.2 times more Copper, 33.4 times more Iron, 14.5 times more Magnesium, 12.5 times more Manganese, 21.3 times more Phosphorus, 8.1 times more Potassium, 16 times more Selenium and 21.3 times more Zinc than Canned Vegetable Juice Cocktail.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans contain 15 times more Energy, 7 times more Omega 3, 15.5 times more Carbohydrate, 49.8 times more Fiber and 26.2 times more Protein than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.