Comparing Nutrients in 1 pound Frozen Mixed Vegetables VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Frozen Mixed Vegetables	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	11.3% 327kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47.7% 18g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	27% 15g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	128% 1152μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	38.7% 0.5mg	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	33% 132μg	9.07% 36.3μg	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	52.4% 47mg	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	54% 4.3mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	13.4% 0.31mg	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	38.2% 268mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10% 372g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Mixed Vegetables vs Tomatoes in Juice with Salt:

• Frozen Mixed Vegetables, Unprepared have 12.7 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.7 times more Vitamin B1 than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 and Vitamin C per 1 lb.
• Both Frozen Mixed Vegetables, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Mixed Vegetables vs Tomatoes in Juice with Salt:

• Frozen Mixed Vegetables, Unprepared have 1.8 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium, 3.6 times more Manganese, 3.5 times more Phosphorus and 3.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Calcium, 1.8 times more Selenium and 2.4 times more Sodium than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Mixed Vegetables, Unprepared have 4.5 times more Energy, 15.8 times more Omega 3, 1.8 times more Omega 6, 3.9 times more Carbohydrate, 2.1 times more Fiber and 4.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Frozen Mixed Vegetables, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.