Comparing Nutrients in 5 ounces Canned Vegetable Juice Cocktail VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Canned Vegetable Juice Cocktail	17%	13%	70%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Canned Vegetable Juice Cocktail	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	1.08% 31kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.44% 0.075g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	5.55% 4.03g	6.1% 4.42g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Canned Vegetable Juice Cocktail	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	33.7% 303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	8.07% 0.1mg	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	6.73% 27μg	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	85.5% 77mg	5.04% 4.54mg	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	9.64% 1.45mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.65μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Vegetable Juice Cocktail	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	2% 20mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	13% 0.12mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	23.4% 0.54mg	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	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Vegetable Juice Cocktail VS Cooked Frozen Mixed Vegetables per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Vegetable Juice Cocktail versus 5 oz of Cooked Frozen Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Vegetable Juice Cocktail vs Cooked Frozen Mixed Vegetables:

• 5 ounces of Canned Vegetable Juice Cocktail have 1.6 times more Vitamin B5, 17 times more Vitamin C and 2.7 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 6.1 times more Vitamin A, 1.4 times more Vitamin B1, 3.6 times more Vitamin B2 and 3.9 times more Vitamin K than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per five ounces.
• Both Canned Vegetable Juice Cocktail as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Vegetable Juice Cocktail vs Cooked Frozen Mixed Vegetables:

• 5 ounces of Canned Vegetable Juice Cocktail have 4.8 times more Sodium than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 1.8 times more Calcium, 2.9 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 2.7 times more Phosphorus and 4.1 times more Zinc than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Cooked Frozen Mixed Vegetables contain similar levels of Copper, Potassium and Water per five ounces.
• 5 ounces of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium and Zinc
• Both Canned Vegetable Juice Cocktail as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 3 times more Energy, 3.4 times more Carbohydrate, 8.8 times more Fiber and 3.1 times more Protein than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Cooked Frozen Mixed Vegetables offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Vegetable Juice Cocktail provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Vegetable Juice Cocktail as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in five ounces.