Comparing Nutrients in 100 calories Canned Low Sodium Vegetable Juice Cocktail VS Vinespinach

Weight per 100 calories

• Canned Low Sodium Vegetable Juice Cocktail: 526g
• Vinespinach: 526g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Low Sodium Vegetable Juice Cocktail or Vinespinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Vinespinach	31%	11%	58%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Vinespinach	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1.63% 1.58g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	NA	32g per day for Men 19-50 years
Omega 3	3.95% 0.063g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	13.8% 18g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	9.95% 7.2g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 0.47g	NA	g per day for Men 19-50 years
Fiber	6.93% 2.63g	NA	38g per day for Men 19-50 years
Protein	8.55% 4.8g	17% 9.47g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Vinespinach	Recommended Dietary Allowance
Vitamin A	20.5% 184μg	234% 2105μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	62.8% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	5.58% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	97% 1.26mg	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	27.6% 111μg	184% 737μg	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	318% 286mg	596% 537mg	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	35.8% 5.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.8% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Vinespinach	Recommended Dietary Allowance
Calcium	7.9% 79mg	57.4% 574mg	1000mg per day for Men 19-50 years
Copper	39.8% 0.36mg	62.6% 0.56mg	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	19% 1.53mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	81.5% 342mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	168% 3.87mg	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	14.3% 100mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	31.6% 1074mg	79% 2684mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	7.66% 4.2μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	8.42% 126mg	1500mg per day for Men 19-50 years
Zinc	5.74% 0.63mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	13.4% 495g	13.2% 490g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Low Sodium Vegetable Juice Cocktail vs Vinespinach:

• Canned Low Sodium Vegetable Juice Cocktail has 1.4 times more Vitamin B3 and 4.7 times more Vitamin B5 than Raw Vinespinach.
• While Raw Vinespinach contains 11.4 times more Vitamin A, 4.7 times more Vitamin B2, 3.4 times more Vitamin B6, 6.7 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Vinespinach have similar amounts of Vitamin B1 per 100 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Low Sodium Vegetable Juice Cocktail vs Vinespinach:

• Canned Low Sodium Vegetable Juice Cocktail has 2.3 times more Sodium than Raw Vinespinach.
• While Raw Vinespinach contains 7.3 times more Calcium, 1.6 times more Copper, 4.1 times more Iron, 5.4 times more Magnesium, 9.3 times more Manganese, 2.7 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium and 3.6 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Vinespinach have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Vinespinach contains 2 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Vinespinach have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Vinespinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.