Comparing Nutrients in 1 pound Canned Low Sodium Vegetable Juice Cocktail VS Vinespinach

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Vinespinach	31%	11%	58%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Vinespinach	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	12% 15.4g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	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	8.57% 6.2g	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	% 6.03g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Vinespinach	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	202% 1814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	83.7% 1.1mg	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	24% 95μg	159% 635μg	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	274% 246mg	514% 463mg	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	31% 4.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Vinespinach	Recommended Dietary Allowance
Calcium	6.8% 68mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	54% 0.49mg	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	16.4% 1.3mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	145% 3.33mg	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	12.3% 86mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	68% 2313mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Low Sodium Vegetable Juice Cocktail vs Vinespinach:

• Canned Low Sodium Vegetable Juice Cocktail has 1.4 times more Vitamin B3 and 4.7 times more Vitamin B5 than Raw Vinespinach.
• While Raw Vinespinach contains 11.4 times more Vitamin A, 4.7 times more Vitamin B2, 3.4 times more Vitamin B6, 6.7 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Vinespinach have similar amounts of Vitamin B1 per 1 lb.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Low Sodium Vegetable Juice Cocktail vs Vinespinach:

• Canned Low Sodium Vegetable Juice Cocktail has 2.3 times more Sodium than Raw Vinespinach.
• While Raw Vinespinach contains 7.3 times more Calcium, 1.6 times more Copper, 4.1 times more Iron, 5.4 times more Magnesium, 9.3 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium and 3.6 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Vinespinach have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Vinespinach contains 2 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Vinespinach have similar amounts of Carbohydrate per 1 lb.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Vinespinach have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.