Comparing Nutrients in 7 ounces Cooked Frozen Mixed Vegetables with Salt VS Cooked Yam, Boiled, Drained, Or Baked with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables with Salt	18%	2%	80%
Cooked Yam, Boiled, Drained, Or Baked with Salt	5%	1%	94%

Macro Nutrients

	Cooked Frozen Mixed Vegetables with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Energy	4.1% 119kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	1.34% 0.97g	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	23% 8.73g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	10% 5.68g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Vitamin A	47% 425μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	35% 0.45mg	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	9.43% 37.7μg	7.94% 31.8μg	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	7.06% 6.35mg	26.7% 24mg	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	5.03% 0.75mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.6μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables with Salt	Cooked Yam, Boiled, Drained, Or Baked with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	33.5% 0.3mg	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	20.3% 1.63mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	32.7% 0.75mg	32% 0.74mg	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	14.5% 101mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.46% 165g	3.76% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables with Salt VS Cooked Yam, Boiled, Drained, Or Baked with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Mixed Vegetables with Salt versus 7 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Mixed Vegetables with Salt vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• 7 ounces of Cooked Frozen Mixed Vegetables with Salt have 35.7 times more Vitamin A, 4.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 10.2 times more Vitamin K than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 7 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.8 times more Vitamin C than Boiled Frozen Mixed Vegetables, drained with Salt.
• Both Cooked Frozen Mixed Vegetables with Salt and Cooked Yam, Boiled, Drained, Or Baked with Salt provide similar amounts of Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled Frozen Mixed Vegetables, drained with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Mixed Vegetables with Salt vs Cooked Yam, Boiled, Drained, Or Baked with Salt:

• 7 ounces of Cooked Frozen Mixed Vegetables with Salt have 1.8 times more Calcium, 1.6 times more Iron, 1.2 times more Magnesium and 2.5 times more Zinc than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 7 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 1.8 times more Copper and 4 times more Potassium than Boiled Frozen Mixed Vegetables, drained with Salt.
• Both Cooked Frozen Mixed Vegetables with Salt and Cooked Yam, Boiled, Drained, Or Baked with Salt contain similar levels of Manganese, Phosphorus and Sodium per seven ounces.
• 7 ounces of Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled Frozen Mixed Vegetables, drained with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Mixed Vegetables with Salt have 6.4 times more Sugars and 1.9 times more Protein than Cooked Yam, Boiled, Drained, Or Baked with Salt.
• While 7 oz of Cooked Yam, Boiled, Drained, Or Baked with Salt contain 1.9 times more Energy and 2.1 times more Carbohydrate than Boiled Frozen Mixed Vegetables, drained with Salt.
• Both Cooked Frozen Mixed Vegetables with Salt and Cooked Yam, Boiled, Drained, Or Baked with Salt offer comparable quantities of Fiber per seven ounces.
• Both Boiled Frozen Mixed Vegetables, drained with Salt as well as Cooked Yam, Boiled, Drained, Or Baked with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.