Comparing Nutrients in 1 kilogram Canned Low Sodium Vegetable Juice Cocktail VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.55% 190kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	460% 598g	130g per day for Men 19-50 years
Sugars	38.3% 28g	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	19% 13.7g	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	% 13.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	13% 5g	655% 249g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	39% 350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	305% 3.97mg	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	52.5% 210μg	985% 3940μg	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	603% 543mg	50% 45mg	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	68% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	1222% 11mg	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	36.3% 2.9mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	435% 10mg	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	27% 190mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	25.4% 941g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail vs California Red Kidney Beans:

• Canned Low Sodium 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 Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Low Sodium Vegetable Juice Cocktail vs California Red Kidney Beans:

• Canned Low Sodium Vegetable Juice Cocktail has 5 times more Sodium and 8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 13 times more Calcium, 16.2 times more Copper, 32.2 times more Iron, 13.3 times more Magnesium, 12.7 times more Manganese, 21.3 times more Phosphorus, 7.3 times more Potassium, 16 times more Selenium and 21.3 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans contain 17.4 times more Energy, 7 times more Omega 3, 15.6 times more Carbohydrate, 49.8 times more Fiber and 26.8 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.