Comparing Nutrients in 14 ounces Canned Mixed Vegetables VS Canned Mixed Vegetables with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Canned Mixed Vegetables with Liquids	16%	6%	78%

Macro Nutrients

	Canned Mixed Vegetables	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Energy	6.7% 194kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	2.05% 0.35g	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	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	13% 9.57g	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	31.3% 12g	39.7% 15g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	10% 5.64g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Vitamin A	257% 2314μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	23.5% 0.31mg	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	18% 71.4μg	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	16.8% 15mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60% 72.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Calcium	10.7% 107mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	3.67% 147μg	3.67% 147μg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	73.7% 1.7mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	16% 548mg	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	59.3% 889mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	9.33% 345g	9.68% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables VS Canned Mixed Vegetables with Liquids per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Mixed Vegetables vs Canned Mixed Vegetables with Liquids:

• 14 ounces of Canned Mixed Vegetables have 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Mixed Vegetables with Liquids.
• Both Canned Mixed Vegetables and Canned Mixed Vegetables with Liquids provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• Both Canned Mixed Vegetables, Solids as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Mixed Vegetables vs Canned Mixed Vegetables with Liquids:

• 14 ounces of Canned Mixed Vegetables have 1.3 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese and 2.1 times more Potassium than Canned Mixed Vegetables with Liquids.
• While 14 oz of Canned Mixed Vegetables Solids and Liquids contain 1.4 times more Copper than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Canned Mixed Vegetables with Liquids contain similar levels of Magnesium, Phosphorus, Sodium, Zinc and Water per 14 ounces.
• Both Canned Mixed Vegetables, Solids as well as Canned Mixed Vegetables Solids and Liquids lack sufficient amounts of Fluoride and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Mixed Vegetables have 1.3 times more Carbohydrate and 1.8 times more Protein than Canned Mixed Vegetables with Liquids.
• While 14 oz of Canned Mixed Vegetables Solids and Liquids contain 1.3 times more Fiber than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids as well as Canned Mixed Vegetables Solids and Liquids provide inadequate amounts of Energy and Omega 6 in 14 ounces.