Comparing Nutrients in 14 ounces Canned Vegetable Juice Cocktail VS Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Canned Vegetable Juice Cocktail	17%	13%	70%
Frozen Mixed Vegetables	19%	7%	74%

Macro Nutrients

	Canned Vegetable Juice Cocktail	Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	3% 87.3kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	41% 53.5g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	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	7.66% 5.56g	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	% 5.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	41.8% 16g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Canned Vegetable Juice Cocktail	Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	112% 1008μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	29.3% 0.38mg	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	21% 83.3μg	28.8% 115μg	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	239% 216mg	46% 41.3mg	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	27% 4.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Vegetable Juice Cocktail	Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	41% 0.37mg	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	14% 1.1mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	42% 0.97mg	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	10.8% 75.4mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	44.7% 671mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	10% 373g	8.8% 326g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Vegetable Juice Cocktail VS Frozen Mixed Vegetables per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Vegetable Juice Cocktail versus 14 oz of Frozen Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Vegetable Juice Cocktail vs Frozen Mixed Vegetables:

• 14 ounces of Canned Vegetable Juice Cocktail have 1.5 times more Vitamin B5 and 5.2 times more Vitamin C than Frozen Mixed Vegetables.
• While 14 oz of Frozen Mixed Vegetables, Unprepared contain 7.3 times more Vitamin A, 2.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Vegetable Juice Cocktail vs Frozen Mixed Vegetables:

• 14 ounces of Canned Vegetable Juice Cocktail have 3.6 times more Sodium than Frozen Mixed Vegetables.
• While 14 oz of Frozen Mixed Vegetables, Unprepared contain 1.8 times more Calcium, 1.4 times more Copper, 3.4 times more Iron, 2.2 times more Magnesium, 3.1 times more Manganese, 3.1 times more Phosphorus and 3.8 times more Zinc than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Frozen Mixed Vegetables contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium and Zinc
• Both Canned Vegetable Juice Cocktail as well as Frozen Mixed Vegetables, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Mixed Vegetables, Unprepared contain 3.3 times more Energy, 5.3 times more Omega 3, 3.5 times more Carbohydrate, 8 times more Fiber and 3.6 times more Protein than Canned Vegetable Juice Cocktail.
• 14 ounces of Canned Vegetable Juice Cocktail provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned Vegetable Juice Cocktail as well as Frozen Mixed Vegetables, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.