Comparing Nutrients in 1 kilogram 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	25% 720kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	NA	39% 28.4g	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	19.3% 14g	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	% 13.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	105% 40g	13% 5g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	282% 2540μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	54.6% 0.71mg	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	72.5% 290μg	52.5% 210μg	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	116% 104mg	603% 543mg	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	68% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	25% 250mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	75.6% 0.68mg	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	119% 9.5mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	34.8% 0.8mg	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	84.3% 590mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	113% 1690mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	22% 821g	25.4% 941g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Mixed Vegetables has 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 1 kg of Canned Vegetable Juice Cocktail contains 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 one kilogram.

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

• 1 kilogram of Frozen Mixed Vegetables has 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 1 kg of Canned Vegetable Juice Cocktail contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Mixed Vegetables has 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.
• 1 kilogram 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 one kilogram.