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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Canned Mixed Vegetables with Liquids	16%	6%	78%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Energy	2.24% 65kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	5.5% 7.13g	130g per day for Men 19-50 years
Sugars	4.3% 3.12g	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	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	11.6% 4.4g	10% 3.8g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	2.54% 1.42g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Vitamin A	23.8% 214μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	5.92% 0.077mg	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	4.75% 19μg	4.5% 18μg	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	3.56% 3.2mg	4.22% 3.8mg	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	2.53% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.6% 23.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Canned Mixed Vegetables with Liquids	Recommended Dietary Allowance
Calcium	2.5% 25mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	11.6% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.93% 37μg	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	10.3% 0.82mg	8.13% 0.65mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	18.6% 0.43mg	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	7.3% 51mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	4.06% 138mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	15% 224mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	2.25% 83.2g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables VS Canned Mixed Vegetables with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Mixed Vegetables versus 100 g of Canned Mixed Vegetables with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cooked Frozen Mixed Vegetables have 2.1 times more Vitamin B1, 3 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Canned Mixed Vegetables with Liquids.
• Both Cooked Frozen Mixed Vegetables and Canned Mixed Vegetables with Liquids provide similar amounts of Vitamin B6, Vitamin B9 and Vitamin C per 100 grams.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Cooked Frozen Mixed Vegetables have 1.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.2 times more Potassium than Canned Mixed Vegetables with Liquids.
• While 100 g of Canned Mixed Vegetables Solids and Liquids contain 1.3 times more Copper and 6.4 times more Sodium than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Canned Mixed Vegetables with Liquids contain similar levels of Calcium, Manganese, Zinc and Water per 100 grams.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Mixed Vegetables Solids and Liquids lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Mixed Vegetables have 1.8 times more Energy, 1.8 times more Carbohydrate and 2 times more Protein than Canned Mixed Vegetables with Liquids.
• While 100 g of Canned Mixed Vegetables Solids and Liquids contain 1.7 times more Omega 3 than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Canned Mixed Vegetables with Liquids offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3
• 100 grams of Canned Mixed Vegetables with Liquids provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Mixed Vegetables Solids and Liquids provide inadequate amounts of Omega 6 in 100 grams.