Comparing Nutrients in 500 calories Canned Low Sodium Vegetable Juice Cocktail VS Vinespinach

Weight per 500 calories

• Canned Low Sodium Vegetable Juice Cocktail: 2632g
• Vinespinach: 2632g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Low Sodium Vegetable Juice Cocktail or Vinespinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Vinespinach	31%	11%	58%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Vinespinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.42g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	NA	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.5% 101g	69% 89.5g	130g per day for Men 19-50 years
Sugars	101% 73g	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	49.7% 36g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	NA	38g per day for Men 19-50 years
Protein	42.8% 24g	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Vinespinach	Recommended Dietary Allowance
Vitamin A	102% 921μg	1170% 10526μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	314% 4.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	131% 6.55mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	486% 6.3mg	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	138% 553μg	921% 3684μg	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	1588% 1429mg	2982% 2684mg	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	179% 27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Vinespinach	Recommended Dietary Allowance
Calcium	39.5% 395mg	287% 2868mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	313% 2.8mg	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	95% 7.63mg	395% 31.6mg	8mg per day for Men 19-50 years
Magnesium	75% 316mg	407% 1711mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	841% 19.3mg	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	71.4% 500mg	195% 1368mg	700mg per day for Men 19-50 years
Potassium	158% 5368mg	395% 13421mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	38.3% 21μg	55μg per day for Men 19-50 years
Sodium	96% 1447mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	67% 2477g	66.2% 2450g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Low Sodium Vegetable Juice Cocktail vs Vinespinach:

• Canned Low Sodium Vegetable Juice Cocktail has 1.4 times more Vitamin B3 and 4.7 times more Vitamin B5 than Raw Vinespinach.
• While Raw Vinespinach contains 11.4 times more Vitamin A, 4.7 times more Vitamin B2, 3.4 times more Vitamin B6, 6.7 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Vinespinach have similar amounts of Vitamin B1 per 500 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Low Sodium Vegetable Juice Cocktail vs Vinespinach:

• Canned Low Sodium Vegetable Juice Cocktail has 2.3 times more Sodium than Raw Vinespinach.
• While Raw Vinespinach contains 7.3 times more Calcium, 1.6 times more Copper, 4.1 times more Iron, 5.4 times more Magnesium, 9.3 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium and 3.6 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Vinespinach have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Vinespinach contains 2 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Vinespinach have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Vinespinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.