Comparing Nutrients in 7 ounces Cooked Frozen Mixed Vegetables VS Canned Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	4.45% 129kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	5.9% 7.68g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	7.77% 5.64g	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	3.83% 2.78g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	23% 8.73g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	10% 5.68g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	47% 425μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	8.95% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11% 0.14mg	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	10.4% 41.7μg	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	7.06% 6.35mg	120% 108mg	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	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.6μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Canned Vegetable Juice Cocktail	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	15% 0.13mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	32.7% 0.75mg	6.9% 0.16mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	22.4% 335mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.46% 165g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables VS Canned Vegetable Juice Cocktail per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Mixed Vegetables vs Canned Vegetable Juice Cocktail:

• 7 ounces of Cooked Frozen Mixed Vegetables have 6.1 times more Vitamin A, 1.4 times more Vitamin B1, 3.6 times more Vitamin B2 and 3.9 times more Vitamin K than Canned Vegetable Juice Cocktail.
• While 7 oz of Canned Vegetable Juice Cocktail contain 1.6 times more Vitamin B5, 17 times more Vitamin C and 2.7 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Canned Vegetable Juice Cocktail provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Mixed Vegetables vs Canned Vegetable Juice Cocktail:

• 7 ounces of Cooked Frozen Mixed Vegetables have 1.8 times more Calcium, 1.2 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 2.7 times more Phosphorus and 4.1 times more Zinc than Canned Vegetable Juice Cocktail.
• While 7 oz of Canned Vegetable Juice Cocktail contain 4.8 times more Sodium than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Canned Vegetable Juice Cocktail contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Vegetable Juice Cocktail lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Vegetable Juice Cocktail lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Mixed Vegetables have 3 times more Energy, 3.4 times more Carbohydrate, 8.8 times more Fiber and 3.1 times more Protein than Canned Vegetable Juice Cocktail.
• Both Cooked Frozen Mixed Vegetables and Canned Vegetable Juice Cocktail offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Vegetable Juice Cocktail provide inadequate amounts of Energy, Fiber and Protein
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Vegetable Juice Cocktail provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.