Comparing Nutrients in 5 ounces Canned Low Sodium Vegetable Juice Cocktail VS 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	0.93% 27kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	NA	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	0.54% 0.092g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.18% 5.43g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	5.44% 3.94g	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	2.68% 1.94g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	1.87% 0.71g	NA	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Vinespinach	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	63% 567μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	26% 0.34mg	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	49.6% 198μg	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	161% 145mg	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 Low Sodium Vegetable Juice Cocktail	Vinespinach	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	17% 0.15mg	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	5.14% 0.41mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	4.87% 0.11mg	45.3% 1.04mg	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	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	21.3% 723mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.57% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 Carbohydrate per 5 oz.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Vinespinach have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 5 oz.