Canned vs. Fresh: A Nutritional Comparison Guide

Fruits and vegetables come from a variety of sources. Good quality fruits and vegetables consumed soon after harvest are full of flavor and nutrition. But fresh produce is not always available, especially during the winter. Canned fruits and vegetables are available year-round and serve as a substitute for fresh produce. The nutrient value of the fresh produce can be compared to the nutrient content of canned fruits and vegetables to ensure a balanced diet.

Instructions

• 1

  Read the label on the can of fruit or vegetable. By federal law, the label must list the ingredients and the nutrient information for the food item. Identify the ingredients and the size of one serving.

• 2

  Find the nutrient content of the canned fruit or vegetable. In addition to the calories and calories from fat, the label often contains the amount and percentage of total fat, cholesterol, sodium, total carbohydrate, protein, vitamin A, vitamin C, calcium and iron. Other vitamins and minerals are listed if they are found in significant quantities.

• 3

  Read a food nutrient table or chart (see Resources 2) that lists the fresh fruit or vegetable and find the nutrient content of one serving. Some grocery stores will provide the nutrient content of fresh fruits and vegetables, but the law does not require it. Compare the nutrient content listed on the can with the nutrient content in the table or chart for the fresh produce.

• 4

  Adjust your diet to accommodate any differences in nutrient content. For example, an additional serving of the canned fruit or vegetable may be required if the nutrient content is lower than the fresh produce content.

• 5

  Identify the additives, such as salt, for the canned vegetables. Canned vegetables with salt increase sodium consumption. Compare this with the recommended maximum daily amount of sodium in your diet. Low-salt and no-salt-added canned vegetables are available at most grocery stores.

• 6

  Find the additional ingredients in the canned fruits. Often, fruits are packed in sugar syrup, and this increases the carbohydrate and sugar content of the fruit. Most grocery stores carry no-sugar-added canned fruits.