Comparing Nutrients in 1 kilogram Vinespinach VS Canned Mixed Vegetables with Liquids

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Canned Mixed Vegetables with Liquids	16%	6%	78%

Macro Nutrients

	Vinespinach	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Energy	6.55% 190kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	5.18% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	55% 71.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	100% 38g	38g per day for Men 19-50 years
Protein	32% 18g	25.4% 14g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Vitamin A	444% 4000μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	59.2% 0.77mg	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	350% 1400μg	45% 180μg	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	1133% 1020mg	42.2% 38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Calcium	109% 1090mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.25% 370μg	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	150% 12mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	320% 7.35mg	186% 4.27mg	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	74.3% 520mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	150% 5100mg	40.6% 1380mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	149% 2240mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	25% 931g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Vinespinach VS Canned Mixed Vegetables with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Vinespinach versus 1 kg of Canned Mixed Vegetables with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Vinespinach vs Canned Mixed Vegetables with Liquids:

• 1 kilogram of Vinespinach has 1.5 times more Vitamin B1, 3.9 times more Vitamin B2, 3.1 times more Vitamin B6, 7.8 times more Vitamin B9 and 26.8 times more Vitamin C than Canned Mixed Vegetables with Liquids.
• While 1 kg of Canned Mixed Vegetables Solids and Liquids contains 2.2 times more Vitamin B5 than Raw Vinespinach.
• Both Vinespinach and Canned Mixed Vegetables with Liquids provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Vinespinach have insufficient amounts of Vitamin B5
• Both Raw Vinespinach as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Vinespinach vs Canned Mixed Vegetables with Liquids:

• 1 kilogram of Vinespinach has 5.2 times more Calcium, 1.8 times more Iron, 4.3 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 3.7 times more Potassium than Canned Mixed Vegetables with Liquids.
• While 1 kg of Canned Mixed Vegetables Solids and Liquids contains 9.3 times more Sodium than Raw Vinespinach.
• Both Vinespinach and Canned Mixed Vegetables with Liquids contain similar levels of Copper, Zinc and Water per one kilogram.
• Both Raw Vinespinach as well as Canned Mixed Vegetables Solids and Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Vinespinach has 1.3 times more Protein than Canned Mixed Vegetables with Liquids.
• While 1 kg of Canned Mixed Vegetables Solids and Liquids contains 2.1 times more Carbohydrate than Raw Vinespinach.
• Both Raw Vinespinach as well as Canned Mixed Vegetables Solids and Liquids provide inadequate amounts of Energy in one kilogram.