Comparing Nutrients in 1 pound Canned Mixed Vegetables VS Canned Mixed Vegetables with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Canned Mixed Vegetables with Liquids	16%	6%	78%

Macro Nutrients

	Canned Mixed Vegetables	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Energy	7.66% 222kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	25% 32.3g	130g per day for Men 19-50 years
Sugars	15% 11g	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	36% 13.6g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	21% 11.7g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Vitamin A	294% 2644μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	27% 0.35mg	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	27.2% 109μg	20.4% 81.6μg	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	25% 22.7mg	19% 17.2mg	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	8.77% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Calcium	12.2% 122mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	52.4% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	4.2% 168μg	4.2% 168μg	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	59.5% 4.76mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	84.2% 1.94mg	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	27.2% 191mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	64.7% 971mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables VS Canned Mixed Vegetables with Liquids per 1 lb

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

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

• 1 pound of Canned Mixed Vegetables has 1.4 times more Vitamin B1, 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Mixed Vegetables with Liquids.
• Both Canned Mixed Vegetables and Canned Mixed Vegetables with Liquids provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one pound.
• Both Canned Mixed Vegetables, Solids as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Mixed Vegetables has 1.3 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese and 2.1 times more Potassium than Canned Mixed Vegetables with Liquids.
• While 1 lb of Canned Mixed Vegetables Solids and Liquids contains 1.4 times more Copper than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Canned Mixed Vegetables with Liquids contain similar levels of Magnesium, Phosphorus, Sodium, Zinc and Water per one pound.
• Both Canned Mixed Vegetables, Solids as well as Canned Mixed Vegetables Solids and Liquids lack sufficient amounts of Fluoride and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Mixed Vegetables has 1.3 times more Carbohydrate and 1.8 times more Protein than Canned Mixed Vegetables with Liquids.
• While 1 lb of Canned Mixed Vegetables Solids and Liquids contains 1.3 times more Fiber than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids as well as Canned Mixed Vegetables Solids and Liquids provide inadequate amounts of Energy and Omega 6 in one pound.