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

Macros Ratio

	Protein	Fat	Carbs
Canned Vegetable Juice Cocktail	17%	13%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Canned Vegetable Juice Cocktail	Red Kidney Beans	Recommended Dietary Allowance
Energy	3% 87.3kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	5.32% 0.9g	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	187% 243g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	11.5% 8.33g	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	159% 60.3g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Canned Vegetable Juice Cocktail	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	52.3% 8.37mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24.2μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Vegetable Juice Cocktail	Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	192% 4.4mg	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% 1611mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	159% 5394mg	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	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	101% 11mg	11mg per day for Men 19-50 years
Water	10% 373g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Vegetable Juice Cocktail VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Vegetable Juice Cocktail versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Vegetable Juice Cocktail have more Vitamin A, 12.1 times more Vitamin C and 4.9 times more Vitamin E than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 12.2 times more Vitamin B1, 6.5 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 and Red Kidney Beans provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Vegetable Juice Cocktail as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Vegetable Juice Cocktail have 14.1 times more Sodium and 8 times more Water than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 5.9 times more Calcium, 10.3 times more Copper, 23.9 times more Iron, 12.5 times more Magnesium, 13.9 times more Manganese, 21.4 times more Phosphorus, 7.3 times more Potassium, 16 times more Selenium and 23.3 times more Zinc than Canned Vegetable Juice Cocktail.
• 14 ounces of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Vegetable Juice Cocktail have 1.4 times more Sugars than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 15.3 times more Energy, 29.8 times more Omega 3, 15.8 times more Carbohydrate, 30.4 times more Fiber and 24.2 times more Protein than Canned Vegetable Juice Cocktail.
• 14 ounces of Canned Vegetable Juice Cocktail provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned Vegetable Juice Cocktail as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.