Comparing Nutrients in 7 ounces Canned Mixed Vegetables with Liquids VS Cooked Frozen Mixed Vegetables

Macros Ratio

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

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	8.54% 6.2g	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	20% 7.54g	23% 8.73g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	NA	47% 425μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.98% 0.96mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	11.3% 0.15mg	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	8.93% 35.7μg	9.43% 37.7μg	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	8.38% 7.54mg	7.06% 6.35mg	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	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	18.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	1.84% 73.4μg	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	16% 1.3mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	32.7% 0.75mg	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	10.5% 73.4mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	29.6% 445mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables with Liquids VS Cooked Frozen Mixed Vegetables per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Mixed Vegetables with Liquids versus 7 oz of Cooked Frozen Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Mixed Vegetables with Liquids vs Cooked Frozen Mixed Vegetables:

• 7 oz of Boiled and Drained Frozen Mixed Vegetables contain 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 Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin C per seven ounces.
• Both Canned Mixed Vegetables Solids and Liquids as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Mixed Vegetables with Liquids vs Cooked Frozen Mixed Vegetables:

• 7 ounces of Canned Mixed Vegetables with Liquids have 1.3 times more Copper and 6.4 times more Sodium than Cooked Frozen Mixed Vegetables.
• While 7 oz of Boiled and Drained Frozen Mixed Vegetables contain 1.3 times more Iron, 1.5 times more Magnesium and 1.4 times more Phosphorus than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Cooked Frozen Mixed Vegetables contain similar levels of Calcium, Manganese, Potassium, Zinc and Water per seven ounces.
• Both Canned Mixed Vegetables Solids and Liquids as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Mixed Vegetables with Liquids have 1.7 times more Omega 3 than Cooked Frozen Mixed Vegetables.
• While 7 oz of Boiled and Drained Frozen Mixed Vegetables contain 1.8 times more Energy, 1.8 times more Carbohydrate and 2 times more Protein than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Cooked Frozen Mixed Vegetables offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Mixed Vegetables with Liquids provide inadequate amounts of Energy
• 7 ounces of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3
• Both Canned Mixed Vegetables Solids and Liquids as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 6 in seven ounces.