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Comparing Nutrients in 100 grams Canned Mixed Vegetables with LiquidsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Canned Mixed Vegetables with Liquids
16%
6%
78%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

1.24%36kcal
Energy
3.17%92kcal
36 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.26%0.25g
Fat
0.15%0.15g
0.25 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.16%0.051g
Saturated Fat
0.13%0.04g
0.051 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
2%0.032g
Omega 3
0.94%0.015g
0.032 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.52%0.088g
Omega 6
0.29%0.049g
0.088 gvs0.049 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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5.5%7.13g
Carbohydrate
16.2%21g
7.13 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
0.5%0.36g
≤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 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
NA
Glucose
%0.63g
NA gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
10%3.8g
Fiber
5.53%2.1g
3.8 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
2.54%1.42g
Protein
3.75%2.1g
1.42 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
NA μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
2.83%0.034mg
Vitamin B1
4%0.048mg
Thiamine
0.034 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
3.08%0.04mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.04 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
3%0.48mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
0.48 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2.3%0.11mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.11 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
5.92%0.077mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.077 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
4.5%18μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
18 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
4.22%3.8mg
Vitamin C
14%12.6mg
Ascorbic acid
3.8 mgvs12.6 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
NA mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
NA μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.1%21mg
Calcium
1%10mg
21 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
11.6%0.1mg
Copper
14%0.13mg
0.1 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.93%37μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
37 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
8.13%0.65mg
Iron
8%0.64mg
0.65 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.57%15mg
Magnesium
6.43%27mg
15 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
18.6%0.43mg
Manganese
8.2%0.19mg
0.43 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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 .

Find Vegetables rich in Molybdenum
5.3%37mg
Phosphorus
10.7%75mg
37 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
4.06%138mg
Potassium
16%544mg
138 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
0.36%0.2μg
Selenium
0.91%0.5μg
0.2 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
15%224mg
Sodium
0.47%7mg
224 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
4.64%0.51mg
Zinc
3.2%0.35mg
0.51 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
2.44%90g
Water
2.04%75.4g
90 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 100 grams of Canned Mixed Vegetables with Liquids vs Baked White Potatoes:
Comparing minerals per 100 grams for Canned Mixed Vegetables with Liquids vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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