Comparing Nutrients in 300 calories Canned Mixed Vegetables VS Canned Mixed Vegetables with Liquids

Weight per 300 calories

• Canned Mixed Vegetables: 612g
• Canned Mixed Vegetables with Liquids: 833g

Canned Mixed Vegetables have 1.4 times more energy per 100g than Canned Mixed Vegetables with Liquids. It has low energy density when compared to other foods. Canned Mixed Vegetables Solids and Liquids having low energy density.

Discover which food has more nutrients per 300 calories - Canned Mixed Vegetables or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	3.13% 0.53g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.7g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	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	48.3% 18.4g	83.3% 31.7g	38g per day for Men 19-50 years
Protein	28.3% 16g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Vitamin A	397% 3569μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	49.4% 0.64mg	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	36.7% 147μg	37.5% 150μg	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	34% 30.6mg	35% 31.7mg	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	12% 1.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	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	16.5% 165mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	5.66% 227μg	7.7% 308μg	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	80.4% 6.43mg	67.7% 5.4mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	151% 3.48mg	155% 3.56mg	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	36.7% 257mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	52.4% 1782mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	3.34% 1.84μg	3.03% 1.67μg	55μg per day for Men 19-50 years
Sodium	87.3% 1310mg	124% 1867mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	14.4% 533g	20.3% 752g	3700g per day for Men 19-50 years

Canned Mixed Vegetables VS Canned Mixed Vegetables With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Mixed Vegetables or Canned Mixed Vegetables with Liquids?

Lets compare vitamin content per 300 calories of Canned Mixed Vegetables vs Canned Mixed Vegetables with Liquids:

• 300 kcal of Canned Mixed Vegetables Solids and Liquids contain 1.3 times more Vitamin B6 than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Canned Mixed Vegetables with Liquids provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C per 300 calories.
• Both Canned Mixed Vegetables, Solids as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Mixed Vegetables vs Canned Mixed Vegetables with Liquids:

• 300 calories of Canned Mixed Vegetables have 1.5 times more Potassium than Canned Mixed Vegetables with Liquids.
• While 300 kcal of Canned Mixed Vegetables Solids and Liquids contain 1.9 times more Copper, 1.4 times more Fluoride, 1.3 times more Magnesium, 1.4 times more Sodium, 1.7 times more Zinc and 1.4 times more Water than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Canned Mixed Vegetables with Liquids contain similar levels of Calcium, Iron, Manganese and Phosphorus per 300 calories.
• 300 calories of Canned Mixed Vegetables lack sufficient amounts of Fluoride
• Both Canned Mixed Vegetables, Solids as well as Canned Mixed Vegetables Solids and Liquids lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Mixed Vegetables have 1.3 times more Protein than Canned Mixed Vegetables with Liquids.
• While 300 kcal of Canned Mixed Vegetables Solids and Liquids contain 1.4 times more Omega 3 and 1.7 times more Fiber than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Canned Mixed Vegetables with Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Mixed Vegetables, Solids as well as Canned Mixed Vegetables Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.