Comparing Nutrients in 300 calories Frozen Mixed VegetablesVS Cooked Frozen Mixed Vegetables

Weight per 300 calories

Frozen Mixed Vegetables

417g

Cooked Frozen Mixed Vegetables

462g

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

Which food has more nutrients per 300 calories - Frozen Mixed Vegetables or Cooked Frozen Mixed Vegetables?

Macros Ratio

Protein Fat Carbs

Frozen Mixed Vegetables

19%

74%

Cooked Frozen Mixed Vegetables

18%

80%

300 kcal ▼

Macro Nutrients

Frozen Mixed Vegetablesvs Cooked Frozen Mixed Vegetables

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.23%2.17g

Fat

0.71%0.69g

2.17 gvs0.69 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.28%0.41g

Saturated Fat

0.45%0.14g

0.41 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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16.4%0.26g

Omega 3

5.5%0.088g

0.26 gvs0.088 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.24%0.72g

Omega 6

1.44%0.24g

0.72 gvs0.24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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43%56g

Carbohydrate

46.5%60.4g

56 gvs60.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

20%14.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs14.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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44%16.7g

Fiber

53.4%20.3g

16.7 gvs20.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.8%14g

Protein

23.6%13g

14 gvs13 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Mixed Vegetablesvs Cooked Frozen Mixed Vegetables

118%1058μg

Vitamin A

110%988μg

RAE, retinol activity equivalents

1058 μgvs988 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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42.4%0.51mg

Vitamin B1

27.3%0.33mg

Thiamine

0.51 mgvs0.33 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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27.2%0.35mg

Vitamin B2

42.6%0.55mg

Riboflavin

0.35 mgvs0.55 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32.6%5.2mg

Vitamin B3

24.5%3.93mg

Niacin, nicotinic acid, niacinamide

5.2 mgvs3.93 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13.6%0.68mg

Vitamin B5

14%0.7mg

Pantothenic acid

0.68 mgvs0.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30.8%0.4mg

Vitamin B6

26.3%0.34mg

Pyridoxine

0.4 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30.2%121μg

Vitamin B9

22%87.7μg

Folates and Folic Acid

121 μgvs87.7 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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48%43.3mg

Vitamin C

16.4%14.8mg

Ascorbic acid

43.3 mgvs14.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

11.7%1.75mg

Tocopherols and Tocotrienols

NA mgvs1.75 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

90%108μg

Phytomenadione or phylloquinone

NA μgvs108 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Mixed Vegetablesvs Cooked Frozen Mixed Vegetables

10.4%104mg

Calcium

11.5%115mg

104 mgvs115 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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43%0.39mg

Copper

42.6%0.38mg

0.39 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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49.5%3.96mg

Iron

47.3%3.8mg

3.96 mgvs3.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg

Magnesium

24%102mg

100 mgvs102 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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44.2%1mg

Manganese

76%1.75mg

1 mgvs1.75 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%246mg

Phosphorus

33.6%235mg

246 mgvs235 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26%883mg

Potassium

23%780mg

883 mgvs780 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.03%1.67μg

Selenium

2.5%1.4μg

1.67 μgvs1.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13%196mg

Sodium

10.8%162mg

196 mgvs162 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17%1.88mg

Zinc

20.6%2.26mg

1.88 mgvs2.26 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.24%342g

Water

10.4%384g

342 gvs384 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Frozen Mixed Vegetables vs Cooked Frozen Mixed Vegetables:

Frozen Mixed Vegetables, Unprepared have 1.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled and Drained Frozen Mixed Vegetables.
While Boiled and Drained Frozen Mixed Vegetables contain 1.6 times more Vitamin B2 than Frozen Mixed Vegetables, Unprepared.
Both Frozen Mixed Vegetables, Unprepared and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Vitamin A, Vitamin B5 and Vitamin B6 per 300 kcal.
Both Frozen Mixed Vegetables, Unprepared as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Mixed Vegetables vs Cooked Frozen Mixed Vegetables:

Frozen Mixed Vegetables, Unprepared have 1.2 times more Selenium and 1.2 times more Sodium than Boiled and Drained Frozen Mixed Vegetables.
While Boiled and Drained Frozen Mixed Vegetables contain 1.7 times more Manganese than Frozen Mixed Vegetables, Unprepared.
Both Frozen Mixed Vegetables, Unprepared and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Mixed Vegetables, Unprepared have 3 times more Omega 3 and 2.9 times more Omega 6 than Boiled and Drained Frozen Mixed Vegetables.
Both Frozen Mixed Vegetables, Unprepared and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
Both Frozen Mixed Vegetables, Unprepared as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Mixed VegetablesVS Canned Low Sodium Vegetable Juice CocktailCooked Frozen Mixed VegetablesVS Canned Low Sodium Vegetable Juice Cocktail

Compare Foods

Comparing Nutrients in 300 calories Frozen Mixed VegetablesVS Cooked Frozen Mixed Vegetables

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Mixed Vegetables or Cooked Frozen Mixed Vegetables?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: