According to the Food and Drug Administration, many Americans do not meet their recommended daily intake of fruits and vegetables. It is estimated that 50% of Americans do not eat any fruit daily and 25% do not eat any vegetables. When you choose fruits and vegetables, choose fresh whenever possible. Canned vegetables are high in sodium and lack nutrients. If cost and convenience is a factor, pick frozen vegetables, which retain more nutrients then canned and do not have a high sodium content.
Step 1
Check the back of the label of your canned vegetable. Because each brand has their own method of canning, the levels of nutrients and minerals may be different for the same type of vegetable. Sodium is used to preserve canned products, but the FDA warns against high sodium intake. Note the vitamin and mineral levels displayed on the back of the can.
Step 2
Compare the nutritional value on the canned fruits and vegetables to the table provided by the FDA. The table can be found in the references section of this article. Compare and contrast vitamin, mineral, sugar, calorie and fat content of both the canned and fresh vegetables.
For example, comparing fresh and canned peaches shows that a serving of fresh peaches has 60 calories, 13 grams of sugar and 15% of your daily vitamin C intake. A serving of canned peaches has 104 calories, 27 grams of sugar and 12% of your daily vitamin C intake. Please note that fresh, local organic fruits and vegetables have a higher vitamin and mineral content because of the way they are grown. Produce that travels great distances to arrive in supermarkets is usually depleted of some nutrients during the journey.
Step 3
Chose wisely whether canned or fresh produce is right for you based on cost effectiveness, shelf life and nutritional value. Using a comparison chart should clarify which fruits or vegetables retain enough of their nutritional value when canned. If they do not contain the proper amount of nutrition, you may be compelled to give up canned produce entirely and eat only fresh or frozen.
Things You'll Need
- Canned vegetables and fruits
- Fresh vegetables and fruits
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