Comparing Nutrients in 1 kilogram Canned Mixed Vegetables VS Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Frozen Mixed Vegetables	19%	7%	74%

Macro Nutrients

	Canned Mixed Vegetables	Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	17% 490kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.2% 93g	104% 135g	130g per day for Men 19-50 years
Sugars	33.2% 24g	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	79% 30g	105% 40g	38g per day for Men 19-50 years
Protein	46.3% 26g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	648% 5830μg	282% 2540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	78.3% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	74% 0.96mg	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	60% 240μg	72.5% 290μg	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	55.6% 50mg	116% 104mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	27% 270mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	9.25% 370μg	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	131% 10.5mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	247% 5.68mg	106% 2.44mg	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	60% 420mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	143% 2140mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23.5% 870g	22% 821g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Mixed Vegetables vs Frozen Mixed Vegetables:

• Canned Mixed Vegetables, Solids have 2.3 times more Vitamin A than Frozen Mixed Vegetables, Unprepared.
• While Frozen Mixed Vegetables, Unprepared contain 2.7 times more Vitamin B1, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.1 times more Vitamin C than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Frozen Mixed Vegetables, Unprepared have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Canned Mixed Vegetables, Solids as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Mixed Vegetables vs Frozen Mixed Vegetables:

• Canned Mixed Vegetables, Solids have 2.3 times more Manganese, 1.4 times more Potassium and 4.6 times more Sodium than Frozen Mixed Vegetables, Unprepared.
• While Frozen Mixed Vegetables, Unprepared contain 1.3 times more Copper, 1.5 times more Magnesium and 1.4 times more Phosphorus than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Frozen Mixed Vegetables, Unprepared have similar amounts of Calcium, Iron, Zinc and Water per 1 kg.
• Both Canned Mixed Vegetables, Solids as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Mixed Vegetables, Unprepared contain 1.5 times more Energy, 2 times more Omega 3, 2 times more Omega 6, 1.5 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.