Comparing Nutrients in 100 calories Cooked Frozen Mixed Vegetables VS Canned Vegetable Juice Cocktail

Weight per 100 calories

• Cooked Frozen Mixed Vegetables: 154g
• Canned Vegetable Juice Cocktail: 455g

Cooked Frozen Mixed Vegetables have 3 times more energy per 100g than Canned Vegetable Juice Cocktail. It has low energy density when compared to other foods. Canned Vegetable Juice Cocktail having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Frozen Mixed Vegetables or Canned Vegetable Juice Cocktail?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1.83% 0.029g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	18% 13g	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	8.78% 6.36g	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	% 6.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	18% 6.77g	6% 2.27g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	36.6% 329μg	17.7% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.2% 0.18mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.76% 0.11mg	25% 0.32mg	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	7.3% 29.2μg	24% 95μg	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	5.47% 4.92mg	274% 247mg	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	3.9% 0.58mg	31% 4.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	6.36% 63.6mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	34.3% 0.31mg	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	15.8% 1.26mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	8.06% 34mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	16% 0.36mg	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	11.2% 78.5mg	12.3% 86.4mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0.84% 0.46μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	51.2% 768mg	1500mg per day for Men 19-50 years
Zinc	6.85% 0.75mg	4.96% 0.55mg	11mg per day for Men 19-50 years
Water	3.46% 128g	11.6% 428g	3700g per day for Men 19-50 years

Cooked Frozen Mixed Vegetables VS Canned Vegetable Juice Cocktail Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Mixed Vegetables or Canned Vegetable Juice Cocktail?

Lets compare vitamin content per 100 calories of Cooked Frozen Mixed Vegetables vs Canned Vegetable Juice Cocktail:

• 100 calories of Cooked Frozen Mixed Vegetables have 2.1 times more Vitamin A, 1.2 times more Vitamin B2 and 1.3 times more Vitamin K than Canned Vegetable Juice Cocktail.
• While 100 kcal of Canned Vegetable Juice Cocktail contain 2.1 times more Vitamin B1, 2.5 times more Vitamin B3, 4.9 times more Vitamin B5, 2.8 times more Vitamin B6, 3.3 times more Vitamin B9, 50.1 times more Vitamin C and 7.9 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Mixed Vegetables vs Canned Vegetable Juice Cocktail:

• 100 calories of Cooked Frozen Mixed Vegetables have 1.6 times more Manganese and 1.4 times more Zinc than Canned Vegetable Juice Cocktail.
• While 100 kcal of Canned Vegetable Juice Cocktail contain 1.7 times more Calcium, 2.4 times more Copper, 1.5 times more Magnesium, 3.2 times more Potassium, 14.3 times more Sodium and 3.3 times more Water than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Canned Vegetable Juice Cocktail contain similar levels of Iron and Phosphorus per 100 calories.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Vegetable Juice Cocktail lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Mixed Vegetables have 3 times more Fiber than Canned Vegetable Juice Cocktail.
• While 100 kcal of Canned Vegetable Juice Cocktail contain 1.9 times more Omega 3 and 2.7 times more Sugars than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Canned Vegetable Juice Cocktail offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 6 in 100 calories.