Comparing Nutrients in 1 kilogram Canned Vegetable Juice Cocktail VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Canned Vegetable Juice Cocktail	17%	13%	70%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Canned Vegetable Juice Cocktail	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	7.6% 220kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	101% 131g	130g per day for Men 19-50 years
Sugars	39% 28.4g	43% 31g	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	19.3% 14g	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	% 13.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	13% 5g	116% 44g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Canned Vegetable Juice Cocktail	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	39% 350μg	238% 2140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	57% 0.74mg	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	52.5% 210μg	47.5% 190μg	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	603% 543mg	35.6% 32mg	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	68% 10mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	196% 235μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Vegetable Juice Cocktail	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	14% 140mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	92% 0.83mg	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	35% 2.8mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	165% 3.8mg	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	27% 190mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	113% 1690mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25.4% 941g	22.5% 832g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Vegetable Juice Cocktail VS Cooked Frozen Mixed Vegetables per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Vegetable Juice Cocktail versus 1 kg of Cooked Frozen Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Vegetable Juice Cocktail vs Cooked Frozen Mixed Vegetables:

• 1 kilogram of Canned Vegetable Juice Cocktail has 1.6 times more Vitamin B5, 17 times more Vitamin C and 2.7 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 1 kg of Boiled and Drained Frozen Mixed Vegetables contains 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.
• Both Canned Vegetable Juice Cocktail and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Canned Vegetable Juice Cocktail as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Vegetable Juice Cocktail vs Cooked Frozen Mixed Vegetables:

• 1 kilogram of Canned Vegetable Juice Cocktail has 4.8 times more Sodium than Cooked Frozen Mixed Vegetables.
• While 1 kg of Boiled and Drained Frozen Mixed Vegetables contains 1.8 times more Calcium, 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.
• Both Canned Vegetable Juice Cocktail and Cooked Frozen Mixed Vegetables contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium and Zinc
• Both Canned Vegetable Juice Cocktail as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Frozen Mixed Vegetables contains 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 Canned Vegetable Juice Cocktail and Cooked Frozen Mixed Vegetables offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Vegetable Juice Cocktail provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Vegetable Juice Cocktail as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.