Comparing Nutrients in 7 ounces Canned Mixed Vegetables with Liquids VS Vinespinach

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Vinespinach	31%	11%	58%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Vinespinach	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.54g	NA	38g per day for Men 19-50 years
Protein	5.03% 2.8g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Vinespinach	Recommended Dietary Allowance
Vitamin A	NA	88% 794μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.98% 0.96mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	36.6% 0.48mg	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	69.5% 278μg	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	225% 202mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables with Liquids	Vinespinach	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	23.6% 0.21mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	63.4% 1.46mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	29.6% 445mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5% 185g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Mixed Vegetables with Liquids versus 7 oz of Vinespinach 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 Vinespinach:

• 7 ounces of Canned Mixed Vegetables with Liquids have 2.2 times more Vitamin B5 than Vinespinach.
• While 7 oz of Raw Vinespinach contain 1.5 times more Vitamin B1, 3.9 times more Vitamin B2, 3.1 times more Vitamin B6, 7.8 times more Vitamin B9 and 26.8 times more Vitamin C than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Vinespinach provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Vinespinach have insufficient amounts of Vitamin B5
• Both Canned Mixed Vegetables Solids and Liquids as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Mixed Vegetables with Liquids have 9.3 times more Sodium than Vinespinach.
• While 7 oz of Raw Vinespinach contain 5.2 times more Calcium, 1.8 times more Iron, 4.3 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 3.7 times more Potassium than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Vinespinach contain similar levels of Copper, Zinc and Water per seven ounces.
• Both Canned Mixed Vegetables Solids and Liquids as well as Raw Vinespinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Mixed Vegetables with Liquids have 2.1 times more Carbohydrate than Vinespinach.
• While 7 oz of Raw Vinespinach contain 1.3 times more Protein than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids as well as Raw Vinespinach provide inadequate amounts of Energy in seven ounces.