Comparing Nutrients in 5 ounces Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Low Salt Tomato and Vegetable Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%
Low Salt Tomato and Vegetable Juice	11%	4%	85%

Macro Nutrients

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.97% 10.4g	5% 6.5g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	6.4% 4.65g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	3% 1.13g	38g per day for Men 19-50 years
Protein	3.54% 2g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Vitamin A	92% 826μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	6.47% 1.03mg	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	8.72% 0.11mg	15.3% 0.2mg	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	6.38% 25.5μg	7.44% 29.8μg	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	6% 5.4mg	43.6% 39.3mg	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	2.74% 0.41mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	31.5% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52.4μg	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	11.5% 0.92mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	7.5% 52.4mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.75% 196mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Low Salt Tomato and Vegetable Juice:

• Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 7.5 times more Vitamin A, 1.3 times more Vitamin B2 and 3.4 times more Vitamin K than Tomato and Vegetable Juice Low Sodium.
• While Tomato and Vegetable Juice Low Sodium contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 7.3 times more Vitamin C than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn and Tomato and Vegetable Juice Low Sodium have similar amounts of Vitamin B9 and Vitamin E per 5 oz.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Tomato and Vegetable Juice Low Sodium have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Low Salt Tomato and Vegetable Juice:

• Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 1.9 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium, 2.2 times more Phosphorus and 2.6 times more Zinc than Tomato and Vegetable Juice Low Sodium.
• While Tomato and Vegetable Juice Low Sodium contains 1.9 times more Copper, 1.4 times more Potassium and 2.2 times more Sodium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn and Tomato and Vegetable Juice Low Sodium have similar amounts of Water per 5 oz.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Tomato and Vegetable Juice Low Sodium have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have 1.7 times more Energy, 27 times more Omega 3, 1.6 times more Carbohydrate, 3.9 times more Fiber and 2.3 times more Protein than Tomato and Vegetable Juice Low Sodium.
• While Tomato and Vegetable Juice Low Sodium contains 1.4 times more Sugars than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn as well as Tomato and Vegetable Juice Low Sodium have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.