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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	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	41% 0.37mg	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	47% 3.77mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	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	33.5% 234mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	12.4% 187mg	44.7% 671mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.8% 326g	10% 373g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Frozen Mixed Vegetables vs Canned Vegetable Juice Cocktail:

• 14 ounces of Frozen Mixed Vegetables have 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.
• While 14 oz of Canned Vegetable Juice Cocktail contain 1.5 times more Vitamin B5 and 5.2 times more Vitamin C than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared 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 Frozen Mixed Vegetables vs Canned Vegetable Juice Cocktail:

• 14 ounces of Frozen Mixed Vegetables have 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.
• While 14 oz of Canned Vegetable Juice Cocktail contain 3.6 times more Sodium than Frozen Mixed Vegetables, Unprepared.
• Both 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 Frozen Mixed Vegetables, Unprepared 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 Frozen Mixed Vegetables have 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 Frozen Mixed Vegetables, Unprepared as well as Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 6 in 14 ounces.