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

Macros Ratio

	Protein	Fat	Carbs
Canned Vegetable Juice Cocktail	17%	13%	70%
Frozen Mixed Vegetables	19%	7%	74%

Macro Nutrients

	Canned Vegetable Juice Cocktail	Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	1.08% 31kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	1.44% 0.25g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	5.55% 4.03g	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	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	15% 5.67g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Canned Vegetable Juice Cocktail	Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	10.5% 0.14mg	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	10.3% 41μg	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	16.4% 14.7mg	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	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 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	14.6% 0.13mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	15% 0.35mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.14% 116g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Canned Vegetable Juice Cocktail versus 5 oz of 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 Frozen Mixed Vegetables:

• 5 ounces of Canned Vegetable Juice Cocktail have 1.5 times more Vitamin B5 and 5.2 times more Vitamin C than Frozen Mixed Vegetables.
• While 5 oz of Frozen Mixed Vegetables, Unprepared contain 7.3 times more Vitamin A, 2.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Vegetable Juice Cocktail have 3.6 times more Sodium than Frozen Mixed Vegetables.
• While 5 oz of Frozen Mixed Vegetables, Unprepared contain 1.8 times more Calcium, 1.4 times more Copper, 3.4 times more Iron, 2.2 times more Magnesium, 3.1 times more Manganese, 3.1 times more Phosphorus and 3.8 times more Zinc than Canned Vegetable Juice Cocktail.
• Both Canned Vegetable Juice Cocktail and Frozen Mixed Vegetables contain similar levels of 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 Frozen Mixed Vegetables, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Mixed Vegetables, Unprepared contain 3.3 times more Energy, 5.3 times more Omega 3, 3.5 times more Carbohydrate, 8 times more Fiber and 3.6 times more Protein than Canned Vegetable Juice Cocktail.
• 5 ounces of Canned Vegetable Juice Cocktail provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Canned Vegetable Juice Cocktail as well as Frozen Mixed Vegetables, Unprepared provide inadequate amounts of Omega 6 in five ounces.