Comparing Nutrients in 300 calories Nance, canned, syrup, drained VS Frozen Nance

Weight per 300 calories

• Nance, canned, syrup, drained: 316g
• Frozen Nance: 411g

Nance, canned, syrup, drained has 1.3 times more energy per 100g than Frozen Nance. It has average energy density when compared to other foods. Frozen Nance having average energy density.

Which food has more nutrients per 300 calories - Nance, canned, syrup, drained or Frozen Nance?

Macros Ratio

	Protein	Fat	Carbs
Nance, canned, syrup, drained	2%	11%	87%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Nance, canned, syrup, drained	Frozen Nance	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.17% 4.04g	4.9% 4.77g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.4% 72g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	68.2% 49.5g	47% 34g	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	35.6% 26g	27% 19.4g	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	% 23.4g	% 14.7g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	81% 31g	38g per day for Men 19-50 years
Protein	3.16% 1.77g	4.84% 2.7g	56g per day for Men 19-50 years

Vitamins

	Nance, canned, syrup, drained	Frozen Nance	Recommended Dietary Allowance
Vitamin A	NA	1.83% 16.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.95% 0.047mg	5.14% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.86% 0.063mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.92% 0.95mg	7.45% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.64% 0.047mg	6.64% 0.086mg	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	NA	8.2% 33μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38% 34mg	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	34.2% 5.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.8% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nance, canned, syrup, drained	Frozen Nance	Recommended Dietary Allowance
Calcium	13.3% 133mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	18.7% 0.17mg	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	14.6% 1.17mg	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	12% 50.5mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	44.3% 1mg	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	3.16% 22mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	18% 613mg	29.5% 1003mg	3400mg per day for Men 19-50 years
Selenium	NA	3% 1.64μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.3mg	0.82% 12.3mg	1500mg per day for Men 19-50 years
Zinc	1.72% 0.19mg	3.36% 0.37mg	11mg per day for Men 19-50 years
Water	6.4% 236g	8.96% 331g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Nance, canned, syrup, drained vs Frozen Nance:

• Frozen Nance contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6 and 11.1 times more Vitamin C than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Frozen Nance have similar amounts of Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Nance, canned, syrup, drained vs Frozen Nance:

• Frozen Nance contains 1.4 times more Calcium, 1.3 times more Iron, 1.6 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, 2 times more Zinc and 1.4 times more Water than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Frozen Nance have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Nance, canned, syrup, drained has 1.4 times more Sugars and 1.3 times more Fructose than Frozen Nance.
• While Frozen Nance contains 1.4 times more Fiber and 1.5 times more Protein than Nance, canned, syrup, drained.
• Both Nance, canned, syrup, drained and Frozen Nance have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Nance, canned, syrup, drained as well as Frozen Nance have insufficient amounts of Glucose and Sucrose in 300 kcal.