Tuesday Trade Up: Frozen Veggies

Even though calories are approximately the same for a serving of these frozen veggies, there are differences in nutrients from each.  The big player…sodium!  The teriyaki vegetables contain 5 times as much sodium as the green beans and almonds.  They contain 400 milligrams sodium in a single serving, which is almost ¼ teaspoon!  In contrast, the green beans and almonds contain only 80 milligrams sodium in a single serving.  Adults should have no greater than 1,500 to 2,300 milligrams sodium per day.

Green Giant Green Beans & Almonds (NuVal Score 82)
Ingredients: Green beans, water, almonds roasted in canola and/or safflower oil, salt, baking soda.

Nutrition facts
Serving Size: 3/4 cup (1/3 cup prepared)
Calories 40, Total Fat 2g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 80mg, Potassium 140mg, Total Carbohydrates 4g, Dietary Fiber 1g, Sugars 1g, Protein 1g, Vitamin A 2%, Vitamin C 4%, Calcium 2%, Iron 2%.

Green Giant Teriyaki Vegetables (NuVal Score 41)
Ingredients: Broccoli, carrots, cauliflower, water, soy sauce (water, wheat, soybeans, salt), sugar. Contains less than 1% of: corn starch, cider vinegar, rice vinegar, spice, garlic powder, xanthan gum.

Nutrition facts
Serving Size: 1 1/4 cup
Calories 45, Total Fat 0g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 400mg, Potassium 260mg, Total Carbohydrates 9g, Dietary Fiber 2g, Sugars 5g, Protein 2g, Vitamin A 25%, Vitamin C 35%, Calcium 2%, Iron 2%.

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