Comparing Nutrients in 1 pound Canned Mixed Vegetables VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Canned Mixed Vegetables	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	7.66% 222kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	1.4% 0.24g	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	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	15% 11g	19.5% 14g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	21% 11.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	294% 2644μg	108% 971μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	26% 0.34mg	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	21.5% 86μg	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	16% 14.5mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	12.2% 122mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	4.2% 168μg	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	59.5% 4.76mg	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	74.7% 1.7mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	64.7% 971mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.2% 378g	3700g per day for Men 19-50 years

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

• Canned Mixed Vegetables, Solids have 2.7 times more Vitamin A, 1.3 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Canned Mixed Vegetables, Solids as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Mixed Vegetables vs Cooked Frozen Mixed Vegetables:

• Canned Mixed Vegetables, Solids have 1.3 times more Iron, 1.5 times more Manganese, 1.7 times more Potassium and 6.1 times more Sodium than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.4 times more Magnesium than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Calcium, Copper, Phosphorus, Zinc and Water per 1 lb.
• Both Canned Mixed Vegetables, Solids as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Mixed Vegetables, Solids have 1.7 times more Omega 3 than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.3 times more Energy, 1.4 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Protein per 1 lb.
• Both Canned Mixed Vegetables, Solids as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.