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

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Canned Mixed Vegetables	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	6.7% 194kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.3% 36.8g	12% 15.4g	130g per day for Men 19-50 years
Sugars	13% 9.57g	15.5% 11.3g	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	7.66% 5.56g	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	% 5.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	31.3% 12g	5.22% 2g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	257% 2314μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	21.7% 0.28mg	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	24% 95μg	21% 83.3μg	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	22% 20mg	239% 216mg	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	7.67% 1.15mg	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72.2μg	20% 24.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	10.7% 107mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	3.67% 147μg	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	52% 4.17mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	14% 0.32mg	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	24% 167mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	44.7% 671mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.33% 345g	10% 373g	3700g per day for Men 19-50 years

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

• Canned Mixed Vegetables, Solids have 16.7 times more Vitamin A, 1.5 times more Vitamin B2 and 3 times more Vitamin K than Canned Vegetable Juice Cocktail.
• While Canned Vegetable Juice Cocktail contains 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 10.9 times more Vitamin C and 3.5 times more Vitamin E than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Canned Vegetable Juice Cocktail have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Canned Mixed Vegetables, Solids as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Mixed Vegetables, Solids have 1.9 times more Calcium, 3.8 times more Iron, 1.5 times more Magnesium, 7.1 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Sodium and 3.4 times more Zinc than Canned Vegetable Juice Cocktail.
• Both Canned Mixed Vegetables, Solids and Canned Vegetable Juice Cocktail have similar amounts of Copper and Water per 14 oz.
• Both Canned Mixed Vegetables, Solids as well as Canned Vegetable Juice Cocktail have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Mixed Vegetables, Solids have 2.2 times more Energy, 2.7 times more Omega 3, 2.4 times more Carbohydrate, 6 times more Fiber and 2.8 times more Protein than Canned Vegetable Juice Cocktail.
• Both Canned Mixed Vegetables, Solids and Canned Vegetable Juice Cocktail have similar amounts of Sugars per 14 oz.
• Both Canned Mixed Vegetables, Solids as well as Canned Vegetable Juice Cocktail have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.