Comparing Nutrients in 1 kilogram Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS 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	12.8% 370kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	94% 122g	130g per day for Men 19-50 years
Sugars	33.2% 24g	167% 121g	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	9.86% 7.15g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	81.6% 31g	2.63% 1g	38g per day for Men 19-50 years
Protein	25% 14g	6.96% 3.9g	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	648% 5830μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	5.7% 0.91mg	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	61.5% 0.8mg	40% 0.52mg	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	45% 180μg	2.5% 10μg	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	42.2% 38mg	103% 93mg	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	19.3% 2.9mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	42.5% 51μg	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	21% 210mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	9.25% 370μg	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	81.3% 6.5mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	92% 2.1mg	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	53% 370mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24.4% 902g	23.5% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Cranberry Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix versus 1 kg of Cranberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Cranberry Juice:

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 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 Cranberry Juice.
• While 1 kg of Unsweetened Cranberry Juice contains 2.4 times more Vitamin C and 4.1 times more Vitamin E than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have insufficient amounts of Vitamin E
• 1 kilogram of Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, 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 one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Cranberry Juice:

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 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 Cranberry Juice.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Cranberry Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Cranberry Juice lack sufficient amounts of Calcium, Magnesium, Phosphorus 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix has 31 times more Fiber and 3.6 times more Protein than Cranberry Juice.
• While 1 kg of Unsweetened Cranberry Juice contains 1.7 times more Carbohydrate and 5 times more Sugars than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• 1 kilogram 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 Energy, Omega 3 and Omega 6 in one kilogram.