Comparing Nutrients in 500 calories Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Cranberry Juice

Weight per 500 calories

• Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix: 1351g
• Cranberry Juice: 1087g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	23% 0.36g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	102% 133g	130g per day for Men 19-50 years
Sugars	45% 32.6g	181% 132g	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	10.7% 7.77g	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	% 29.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	110% 42g	2.86% 1.1g	38g per day for Men 19-50 years
Protein	33.8% 19g	7.57% 4.24g	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	875% 7878μg	2.4% 21.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.6% 0.54mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.5% 6.5mg	6.2% 0.99mg	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	83% 1.1mg	43.5% 0.57mg	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	61% 243μg	2.7% 11μg	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	57% 51.4mg	112% 101mg	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	26% 3.9mg	87% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	205% 246μg	46% 55.4μg	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	28.4% 284mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	66.4% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	12.5% 500μg	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	110% 8.8mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	NA	100% 2.3mg	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	71.4% 500mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	55% 1865mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	7.37% 4.05μg	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	33% 1219g	25.6% 947g	3700g per day for Men 19-50 years

Canned Carrots, Green Beans, Peas, Lima Beans And Corn Mix VS Cranberry Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix or Cranberry Juice?

Lets compare vitamin content per 500 calories of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Cranberry Juice:

• 500 calories of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have 362.4 times more Vitamin A, 4.1 times more Vitamin B1, 2.8 times more Vitamin B2, 6.6 times more Vitamin B3, 1.9 times more Vitamin B6, 22.4 times more Vitamin B9 and 4.4 times more Vitamin K than Cranberry Juice.
• While 500 kcal of Unsweetened Cranberry Juice contain 2 times more Vitamin C and 3.3 times more Vitamin E than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• 500 calories of Cranberry Juice have insufficient amounts of Vitamin A, Vitamin B1, 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 500 calories.

Comparing minerals per 500 calories for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Cranberry Juice:

• 500 calories of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have 3.3 times more Calcium, 2.4 times more Copper, 3.2 times more Iron, 3.1 times more Magnesium, 3.5 times more Phosphorus, 2.2 times more Potassium, 16.2 times more Sodium, 6.3 times more Zinc and 1.3 times more Water than Cranberry Juice.
• 500 calories of Cranberry Juice lack sufficient amounts of Calcium 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have 38.5 times more Fiber and 4.5 times more Protein than Cranberry Juice.
• While 500 kcal of Unsweetened Cranberry Juice contain 1.3 times more Carbohydrate and 4 times more Sugars than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Cranberry Juice offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories 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 Omega 6 in 500 calories.