Comparing Nutrients in 300 calories Canned Mixed Vegetables VS Cooked Frozen Mixed Vegetables

Weight per 300 calories

• Canned Mixed Vegetables: 612g
• Cooked Frozen Mixed Vegetables: 462g

Boiled and Drained Frozen Mixed Vegetables have 1.3 times more energy per unit of mass than Canned Mixed Vegetables, Solids, which is low in comparison to other foods. Canned Mixed Vegetables having low energy density.

Which food has more nutrients per 300 calories - Canned Mixed Vegetables or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	3.13% 0.53g	1.44% 0.24g	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	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	20% 14.4g	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	53.4% 20.3g	38g per day for Men 19-50 years
Protein	28.3% 16g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	397% 3569μg	110% 988μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	24.5% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	26.3% 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	36.7% 147μg	22% 87.7μg	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	16.4% 14.8mg	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	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	16.5% 165mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	42.6% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	5.66% 227μg	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	80.4% 6.43mg	47.3% 3.8mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	24% 102mg	420mg per day for Men 19-50 years
Manganese	151% 3.48mg	76% 1.75mg	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	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	52.4% 1782mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	3.34% 1.84μg	2.5% 1.4μg	55μg per day for Men 19-50 years
Sodium	87.3% 1310mg	10.8% 162mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	14.4% 533g	10.4% 384g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Mixed Vegetables vs Cooked Frozen Mixed Vegetables:

• Canned Mixed Vegetables, Solids have 3.6 times more Vitamin A, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.9 times more Vitamin B2 than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Vitamin B1, Vitamin B3, Vitamin E and Vitamin K per 300 kcal.
• Both Canned Mixed Vegetables, Solids as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Mixed Vegetables vs Cooked Frozen Mixed Vegetables:

• Canned Mixed Vegetables, Solids have 1.4 times more Calcium, 1.7 times more Iron, 2 times more Manganese, 2.3 times more Potassium, 1.3 times more Selenium, 8.1 times more Sodium and 1.4 times more Water than Boiled and Drained Frozen Mixed Vegetables.
• Both Canned Mixed Vegetables, Solids and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Mixed Vegetables, Solids have 2.2 times more Omega 3, 2.2 times more Omega 6 and 1.2 times more Protein than Boiled and Drained Frozen Mixed Vegetables.
• Both Canned Mixed Vegetables, Solids and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Canned Mixed Vegetables, Solids as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.