Comparing Nutrients in 14 ounces Cooked Frozen Mixed Vegetables VS 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	8.9% 258kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	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	40% 52g	12% 15.4g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	46% 17.5g	5.22% 2g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	94% 849μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	19% 75.4μg	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	14% 12.7mg	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	10% 1.5mg	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	20% 24.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	30% 0.27mg	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	40.7% 3.25mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	65.4% 1.5mg	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	29% 202mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	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	9.26% 139mg	44.7% 671mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.93% 330g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Frozen Mixed Vegetables have 6.1 times more Vitamin A, 1.4 times more Vitamin B1, 3.6 times more Vitamin B2 and 3.9 times more Vitamin K than Canned Vegetable Juice Cocktail.
• While 14 oz of Canned Vegetable Juice Cocktail contain 1.6 times more Vitamin B5, 17 times more Vitamin C and 2.7 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Canned Vegetable Juice Cocktail provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 14 ounces.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Frozen Mixed Vegetables have 1.8 times more Calcium, 1.2 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 2.7 times more Phosphorus and 4.1 times more Zinc than Canned Vegetable Juice Cocktail.
• While 14 oz of Canned Vegetable Juice Cocktail contain 4.8 times more Sodium than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Canned Vegetable Juice Cocktail 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 Boiled and Drained Frozen Mixed Vegetables as well as Canned Vegetable Juice Cocktail lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Mixed Vegetables have 3 times more Energy, 3.4 times more Carbohydrate, 8.8 times more Fiber and 3.1 times more Protein than Canned Vegetable Juice Cocktail.
• Both Cooked Frozen Mixed Vegetables and Canned Vegetable Juice Cocktail offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Canned Vegetable Juice Cocktail provide inadequate amounts of Energy, Fiber and Protein
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.