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

Weight per 300 calories

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

Canned Mixed Vegetables, Solids have 1.4 times more energy per unit of mass than Canned Mixed Vegetables Solids and Liquids, which is low in comparison to other foods. Canned Mixed Vegetables with Liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

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

Vitamins

	Canned Mixed Vegetables with Liquids	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	NA	397% 3569μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.4% 0.64mg	37.2% 0.48mg	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	37.5% 150μg	36.7% 147μg	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	35% 31.7mg	34% 30.6mg	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	12% 1.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	93% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables with Liquids	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	17.5% 175mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	49.7% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	7.7% 308μg	5.66% 227μg	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	67.7% 5.4mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	151% 3.48mg	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	44% 308mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	52.4% 1782mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	3.34% 1.84μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	20.3% 752g	14.4% 533g	3700g per day for Men 19-50 years

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

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

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

• Canned Mixed Vegetables Solids and Liquids have 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.
• While Canned Mixed Vegetables, Solids contain 1.5 times more Potassium than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids and Canned Mixed Vegetables, Solids have similar amounts of Calcium, Iron, Manganese, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Mixed Vegetables Solids and Liquids have 1.4 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Fiber than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 1.3 times more Protein than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids and Canned Mixed Vegetables, Solids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Mixed Vegetables Solids and Liquids as well as Canned Mixed Vegetables, Solids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.