Comparing Nutrients in 7 ounces Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	40% 52g	130g per day for Men 19-50 years
Sugars	6.6% 4.8g	1.9% 1.37g	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% 6.15g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	129% 1157μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.95% 0.95mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.38% 7.54mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.84% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	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	NA	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	NA	11mg per day for Men 19-50 years
Water	4.84% 179g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have 2.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have 1.4 times more Calcium, 1.3 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.3 times more Potassium and 11.5 times more Sodium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix have 3.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.4 times more Energy, 3.6 times more Carbohydrate and 1.6 times more Protein than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
• Both Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide inadequate amounts of Energy