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

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	5.63% 163kcal	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	2.35% 0.4g	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	25% 32.3g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	NA	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	45.4% 17.2g	52.5% 20g	38g per day for Men 19-50 years
Protein	11.5% 6.44g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	NA	108% 971μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	20.4% 81.6μg	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	19% 17.2mg	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	NA	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	9.53% 95mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	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	37% 2.95mg	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	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	24% 168mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 409g	10.2% 378g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 2.1 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin C per one pound.
• Both Canned Mixed Vegetables Solids and Liquids as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Mixed Vegetables with Liquids has 1.3 times more Copper and 6.4 times more Sodium than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 1.3 times more Iron, 1.5 times more Magnesium and 1.4 times more Phosphorus than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Cooked Frozen Mixed Vegetables contain similar levels of Calcium, Manganese, Potassium, Zinc and Water per one pound.
• Both Canned Mixed Vegetables Solids and Liquids as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Mixed Vegetables with Liquids has 1.7 times more Omega 3 than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 1.8 times more Energy, 1.8 times more Carbohydrate and 2 times more Protein than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Cooked Frozen Mixed Vegetables offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Mixed Vegetables with Liquids provide inadequate amounts of Energy
• 1 pound of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3
• Both Canned Mixed Vegetables Solids and Liquids as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 6 in one pound.