Comparing Nutrients in 100 grams Canned Mixed Vegetables VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Canned Mixed Vegetables	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.24% 65kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.12% 9.26g	10% 13g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	4.3% 3.12g	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	7.9% 3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	64.8% 583μg	23.8% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	5.7% 0.074mg	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	6% 24μg	4.75% 19μg	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	5.56% 5mg	3.56% 3.2mg	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	1.93% 0.29mg	2.53% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	19.6% 23.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	9.22% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.93% 37μg	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	13% 1.05mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	16.5% 0.38mg	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	6% 42mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	8.56% 291mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	14.3% 214mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.25% 83.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Mixed Vegetables vs Cooked Frozen Mixed Vegetables:

• Canned Mixed Vegetables, Solids have 2.7 times more Vitamin A, 1.3 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Canned Mixed Vegetables, Solids as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Mixed Vegetables vs Cooked Frozen Mixed Vegetables:

• Canned Mixed Vegetables, Solids have 1.3 times more Iron, 1.5 times more Manganese, 1.7 times more Potassium and 6.1 times more Sodium than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.4 times more Magnesium than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Calcium, Copper, Phosphorus, Zinc and Water per 100 g.
• Both Canned Mixed Vegetables, Solids as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Mixed Vegetables, Solids have 1.7 times more Omega 3 than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 1.3 times more Energy, 1.4 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Protein per 100 g.
• Both Canned Mixed Vegetables, Solids as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.