Comparing Nutrients in 5 ounces Cooked Frozen Mixed Vegetables VS Canned Mixed Vegetables with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Canned Mixed Vegetables with Liquids	16%	6%	78%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Energy	3.18% 92kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	7.77% 10g	130g per day for Men 19-50 years
Sugars	6.1% 4.42g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.4% 6.24g	14% 5.4g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Vitamin A	33.7% 303μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.54% 1.2mg	4.27% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	8.4% 0.11mg	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	6.73% 27μg	6.38% 25.5μg	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	5.04% 4.54mg	6% 5.4mg	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	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	16.4% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.3% 52.4μg	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	14.5% 1.16mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	26.3% 0.61mg	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	10.3% 72.3mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	5.75% 196mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables VS Canned Mixed Vegetables with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Mixed Vegetables vs Canned Mixed Vegetables with Liquids:

• 5 ounces of Cooked Frozen Mixed Vegetables have 2.1 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Canned Mixed Vegetables with Liquids.
• Both Cooked Frozen Mixed Vegetables and Canned Mixed Vegetables with Liquids provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin C per five ounces.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Mixed Vegetables vs Canned Mixed Vegetables with Liquids:

• 5 ounces of Cooked Frozen Mixed Vegetables have 1.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.2 times more Potassium than Canned Mixed Vegetables with Liquids.
• While 5 oz of Canned Mixed Vegetables Solids and Liquids contain 1.3 times more Copper and 6.4 times more Sodium than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Canned Mixed Vegetables with Liquids contain similar levels of Calcium, Manganese, Zinc and Water per five ounces.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Mixed Vegetables Solids and Liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Mixed Vegetables have 1.8 times more Energy, 1.8 times more Carbohydrate and 2 times more Protein than Canned Mixed Vegetables with Liquids.
• While 5 oz of Canned Mixed Vegetables Solids and Liquids contain 1.7 times more Omega 3 than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Canned Mixed Vegetables with Liquids offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3
• 5 ounces of Canned Mixed Vegetables with Liquids provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Mixed Vegetables Solids and Liquids provide inadequate amounts of Omega 6 in five ounces.