Comparing Nutrients in 100 calories Canned Carrots with Salt VS Cooked Frozen Mixed Vegetables

Weight per 100 calories

• Canned Carrots with Salt: 400g
• Cooked Frozen Mixed Vegetables: 154g

Boiled and Drained Frozen Mixed Vegetables have 2.6 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Carrots with Salt or Cooked Frozen Mixed Vegetables?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Canned Carrots with Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	1.83% 0.029g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	15.5% 20g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	6.62% 4.8g	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	15.8% 6g	18% 6.77g	38g per day for Men 19-50 years
Protein	4.57% 2.56g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	248% 2232μg	36.6% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	14.2% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	8.76% 0.11mg	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	9% 36μg	7.3% 29.2μg	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	12% 11mg	5.47% 4.92mg	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	19.7% 2.96mg	3.9% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.2μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	10% 100mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	14% 0.13mg	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	32% 2.56mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	8.06% 34mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	25.4% 0.58mg	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	13.7% 96mg	11.2% 78.5mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.84% 0.46μg	55μg per day for Men 19-50 years
Sodium	64.5% 968mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	6.85% 0.75mg	11mg per day for Men 19-50 years
Water	10% 372g	3.46% 128g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Cooked Frozen Mixed Vegetables Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Carrots with Salt or Cooked Frozen Mixed Vegetables?

Lets compare vitamin content per 100 calories of Canned Carrots with Salt vs Cooked Frozen Mixed Vegetables:

• 100 calories of Canned Carrots with Salt have 6.8 times more Vitamin A, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6, 1.2 times more Vitamin B9, 2.2 times more Vitamin C and 5.1 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 100 kcal of Boiled and Drained Frozen Mixed Vegetables contain 1.5 times more Vitamin B1 and 1.5 times more Vitamin B2 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin K per 100 calories.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Carrots with Salt vs Cooked Frozen Mixed Vegetables:

• 100 calories of Canned Carrots with Salt have 2.6 times more Calcium, 3.3 times more Copper, 2 times more Iron, 3.1 times more Manganese, 1.2 times more Phosphorus, 2.8 times more Potassium, 3.5 times more Selenium, 18 times more Sodium, 1.4 times more Zinc and 2.9 times more Water than Cooked Frozen Mixed Vegetables.
• Both Canned Carrots with Salt and Cooked Frozen Mixed Vegetables contain similar levels of Magnesium per 100 calories.
• 100 calories of Cooked Frozen Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots with Salt have 1.5 times more Omega 3 and 2.1 times more Sugars than Cooked Frozen Mixed Vegetables.
• While 100 kcal of Boiled and Drained Frozen Mixed Vegetables contain 1.7 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Frozen Mixed Vegetables offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 6 in 100 calories.