Comparing Nutrients in 5 ounces Canned Vegetable Juice Cocktail VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Vegetable Juice Cocktail	17%	13%	70%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Vegetable Juice Cocktail	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.08% 31kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	5.55% 4.03g	1.35% 0.98g	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	2.74% 2g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.099g	NA	g per day for Men 19-50 years
Fiber	1.87% 0.71g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Canned Vegetable Juice Cocktail	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	NA	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	7.44% 29.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85.5% 77mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.64% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Vegetable Juice Cocktail	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	NA	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	4.96% 0.4mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	NA	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	NA	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	3.85% 27mg	NA	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	NA	55μg per day for Men 19-50 years
Sodium	16% 240mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	NA	11mg per day for Men 19-50 years
Water	3.6% 133g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Vegetable Juice Cocktail VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Vegetable Juice Cocktail versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Vegetable Juice Cocktail vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Canned Vegetable Juice Cocktail have 31.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Canned Vegetable Juice Cocktail vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Canned Vegetable Juice Cocktail have 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.8 times more Iron, 2.4 times more Potassium and 1.8 times more Sodium than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Vegetable Juice Cocktail have 4.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 5.8 times more Energy, 6.8 times more Carbohydrate, 5.2 times more Fiber and 2.4 times more Protein than Canned Vegetable Juice Cocktail.
• 5 ounces of Canned Vegetable Juice Cocktail provide inadequate amounts of Energy, Fiber and Protein