Comparing Nutrients in 100 calories Canned Mixed Vegetables VS Frozen Mixed Vegetables

Weight per 100 calories

• Canned Mixed Vegetables: 204g
• Frozen Mixed Vegetables: 139g

Frozen Mixed Vegetables, Unprepared have 1.5 times more energy per unit of mass than Canned Mixed Vegetables, Solids, which is average in comparison to other foods. Canned Mixed Vegetables having low energy density.

Which food has more nutrients per 100 calories - Canned Mixed Vegetables or Frozen Mixed Vegetables?

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Frozen Mixed Vegetables	19%	7%	74%

Macro Nutrients

	Canned Mixed Vegetables	Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	5.47% 0.088g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	6.8% 4.9g	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	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	16% 6.12g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.44% 5.3g	8.26% 4.63g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	132% 1190μg	39% 353μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.82% 0.094mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.36% 1.18mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.84% 0.29mg	4.53% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	10.3% 0.13mg	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	12.2% 49μg	10% 40.3μg	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	11.3% 10.2mg	16% 14.4mg	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	3.95% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	5.5% 55mg	3.47% 34.7mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	14.4% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	1.9% 75.5μg	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	26.8% 2.14mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.77% 32.7mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	14.7% 0.34mg	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	12.2% 85.7mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	8.66% 294mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.61μg	1% 0.56μg	55μg per day for Men 19-50 years
Sodium	29% 437mg	4.35% 65.3mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	4.8% 178g	3.1% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Mixed Vegetables vs Frozen Mixed Vegetables:

• Canned Mixed Vegetables, Solids have 3.4 times more Vitamin A, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.2 times more Vitamin B9 than Frozen Mixed Vegetables, Unprepared.
• While Frozen Mixed Vegetables, Unprepared contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B3 and 1.4 times more Vitamin C than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Frozen Mixed Vegetables, Unprepared have similar amounts of Vitamin B2 per 100 kcal.
• Both Canned Mixed Vegetables, Solids as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Mixed Vegetables vs Frozen Mixed Vegetables:

• Canned Mixed Vegetables, Solids have 1.6 times more Calcium, 1.6 times more Iron, 3.4 times more Manganese, 2 times more Potassium, 6.7 times more Sodium, 1.3 times more Zinc and 1.6 times more Water than Frozen Mixed Vegetables, Unprepared.
• Both Canned Mixed Vegetables, Solids and Frozen Mixed Vegetables, Unprepared have similar amounts of Copper, Magnesium, Phosphorus and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Mixed Vegetables, Unprepared contain 1.3 times more Omega 3 and 1.4 times more Omega 6 than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Frozen Mixed Vegetables, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Canned Mixed Vegetables, Solids as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.