NUTRIENT ANALYSIS OF FIVE POPULAR RECIPES

Canned foods are convenient, time-saving ingredients in many recipes. We have selected several to show the positive nutritional benefits of these flavorful dishes, easily made with canned fruits, vegetables or legumes. The nutritional analyses were based on the RDAs for a 25 to 50 year-old woman, so there will be some differences in percentages for some nutrients compared to the individual product tables. However, it still is apparent recipes made with canned ingredients provide excellent nutritional values.

Recipes were analyzed using fresh, canned and frozen ingredients when applicable. Some ingredients only are available in canned form, such as tomato sauce. The ingredients indicated in bold are those the consumer can select either fresh, canned or frozen varieties and produce tasty dishes without losing any nutritional benefits. Keep in mind many canned products come in low- or no-sodium varieties for the sodium-conscious consumer. (Data bank values for cooked beans are without salt added, so sodium levels tend to be higher in canned versions. Adding salt when cooking dry beans will add approximately 300 mg per serving since salt contains 2,325 mg sodium per teaspoon).

A Look at the Analysis

The Chili recipe contains 24 percent of the recommended amount of vitamin A, 51 percent of vitamin C, 38 percent of iron, 26 percent of folate and 20 percent of thiamin, as well as 9 grams of fiber (about 1/3 of the recommended amount) for an adult woman in one serving. And most of these nutrients come from the canned products, used in this 20-minute recipe.

Spaghetti Sauce and Tomato Vegetable Soup , like the Chili, have good vitamin A, C and folate contents. The addition of a can of beans would make them similar to the Chili in fiber and thiamin as well. Convenience from the pantry makes them quick to prepare, since few ingredients have to be sliced or diced.

Peach Cobbler provides fiber, vitamin A and C in an easy-to-make form. Peaches are ready-peeled and sliced and available year round. Pineapple Upside-Down Cake has a little less of these nutrients, but still provides some of the benefits of eating fruits. These desserts are good sources of nutrients and have taste appeal.

 

CHILI

Ingredients:

3/4 pound ground beef (meat substitute may be used)
1 large onion, chopped (1 cup)
1/2 cup green pepper, chopped
1 tablespoon (2 cloves) garlic, minced
16-ounces tomatoes, diced
16-ounce dark red kidney beans, drained
1 can (8-ounces) tomato sauce
2 to 3 teaspoons chili powder
1/2 teaspoon dried oregano, crushed
1/4 teaspoon salt
1/4 teaspoon pepper

Preparation:

In large saucepan, cook ground beef, onion, green pepper and garlic until meat is brown. Drain fat. Stir in undrained tomatoes, kidney beans, tomato sauce, chili powder, oregano, salt and pepper. Bring to boil: reduce heat. Cover; simmer for 20 minutes.

Servings: Four

 

 

Nutrient Analysis for Chili
Nutrient Fresh Canned

Wt/svg (g)

440.6

440.6

Kcal/svg

429.0

392.8

Fat (g)

15.2

14.8

Cholesterol (mg)

70.0

70.0

Total Carbohydrate (g)

42.0

36.9

Fiber (g)

9.4

9.3

Sodium (mg)

559.4 *

1,205.0

Potassium (mg)

1,266.0

1,128.0

Protein (g)

33.5

30.3

Vitamin A (RE/svg)

202.1

194.5

Vitamin A (% RDA)

25.0

24.0

Vitamin C (mg/svg)

56.0

51.5

Vitamin C (% RDA)

93.0

85.0

Calcium (mg/svg)

74.5

107.1

Calcium (% RDA)

9.0

13.0

Iron (mg/svg)

6.8

5.8

Iron (% RDA)

45.0

38.0

Folate (mcg/svg)

189.9

48.2

Folate (% RDA)

105.0

26.0

Thiamin (mg/svg)

0.36

0.23

Thiamin (% RDA)

33.0

20.0

Analysis for "fresh" ingredient recipe is for beans cooked with no added salt. Salt contains 2,325 mg sodium per teaspoon.
svg=serving; RE=retinol equivalents; g=grams; mg=milligrams;
RDA: Recommended Dietary Allowances for a 25 to 50 year-old woman.
Source: University of Illinois Department of Food Science and Human Nutrition.

 

 

 

SPAGHETTI SAUCE

Ingredients:

2 tablespoons olive oil
1 Tablespoon garlic, minced (about 2 large cloves)
1/2 cup onion, chopped
1 teaspoon dried basil
1 teaspoon dried parsley flakes
1/2 teaspoon black pepper
1/2 teaspoon dried oregano
1 teaspoon salt
28-ounces crushed tomatoes
29-ounces tomato puree

Preparation:

Heat olive oil over medium-low heat in a 3-quart saucepan. Add garlic. Stir, and cook until golden brown. Add onion, and cook until soft and golden, stirring frequently. Add seasonings and tomato products. Bring to boil at medium-high. Reduce to low; cover loosely. Simmer 30 minutes, stirring occasionally.

Servings: Twelve

 

 

Nutrient Analysis for Spaghetti Sauce
Nutrient Fresh Canned

Wt/svg (g)

144.9

144.9

Kcal/svg

52.3

65.5

Fat (g)

2.7

2.5

Cholesterol (mg)

0.0

0.0

Total Carbohydrate (g)

7.1

10.6

Fiber (g)

1.8

2.4

Sodium (mg)

203.6

312.9

Potassium (mg)

318.1

543.4

Protein (g)

1.3

1.9

Vitamin A (RE/svg)

85.6

135.0

Vitamin A (% RDA)

10.0

16.0

Vitamin C (mg/svg)

26.5

31.5

Vitamin C (% RDA)

44.0

52.0

Calcium (mg/svg)

14.4

35.2

Calcium (% RDA)

1.0

4.0

Iron (mg/svg)

0.76

1.2

Iron (% RDA)

5.0

7.0

Folate (mcg/svg)

21.5

14.0

Folate (% RDA)

11.0

7.0

Thiamin (mg/svg)

0.08

0.08

Thiamin (% RDA)

7.0

7.0

svg=serving; RE=retinol equivalents; g=grams; mg=milligrams;
RDA: Recommended Dietary Allowances for a 25 to 50 year-old woman.
Source: University of Illinois Department of Food Science and Human Nutrition.

 

 

TOMATO VEGETABLE SOUP

Ingredients:

One can (14 1/2-ounces) diced tomatoes with juice
2 1/2 cups canned chicken broth (not condensed)
1 cup water
1 large rib celery, chopped (about 1/2 cup)
1 medium potato, cut in 1/2-inch cubes
1 small onion, chopped (1/4 cup)
1 clove garlic, minced
1/4 teaspoon salt
1/2 teaspoon dried thyme
Pinch of black pepper
1/2 cup sliced carrots
1/2 cup cut green beans

Preparation: Bring tomatoes, broth and water to boil in 3-quart saucepan. Add celery, potato, onion, garlic, salt, thyme and pepper, and simmer for 20 minutes, or until potatoes are almost tender. Add carrots and green beans, and cook additional 10 minutes, until all vegetables are tender. (Less time is needed for the canned vegetables to heat through.)

Servings: Six

 

 

Nutrient Analysis for Tomato Vegetable Soup
Nutrient Fresh Canned Frozen

Wt/svg (g)

231.2

226.5

226.3

Kcal/svg

62.1

55.2

59.4

Fat (g)

0.87

0.78

0.98

Cholesterol (mg)

0.59

0.59

0.59

Total Carbohydrate (g)

10.9

9.2

10.0

Fiber (g)

2.3

1.9

2.3

Sodium (mg)

437.0

593.5

439.2

Potassium (mg)

492.5

437.7

436.2

Protein (g)

3.8

3.7

3.8

Vitamin A (RE/svg)

548.1

215.1

271.6

Vitamin A (% RDA)

68.0

26.0

33.0

Vitamin C (mg/svg)

21.0

12.9

19.7

Vitamin C (% RDA)

35.0

21.0

32.0

Calcium (mg/svg)

29.7

40.5

28.5

Calcium (% RDA)

3.0

5.0

3.0

Iron (mg/svg)

1.2

1.2

1.1

Iron (% RDA)

7.0

7.0

7.0

Folate (mcg/svg)

26.0

19.8

24.9

Folate (% RDA)

14.0

10.0

13.0

Thiamin (mg/svg)

0.09

0.06

0.08

Thiamin (% RDA)

8.0

5.0

7.0

svg=serving; RE=retinol equivalents; g=grams; mg=milligrams;
RDA: Recommended Dietary Allowances for a 25 to 50 year-old woman.
Source: University of Illinois Department of Food Science and Human Nutrition.

 

 

PEACH COBBLER

Ingredients:
Filling:

1/3 cup sugar
1 tablespoon cornstarch
1/2 cup water (or juice from canned peaches)
4 cups peaches (peeled and sliced), drained
1/4 teaspoon almond extract (optional)

Topping:

1 cup flour, all-purpose
1/4 cup sugar
1 teaspoon baking powder
1/2 teaspoon ground cinnamon or 1/4 tsp nutmeg
3 tablespoons margarine or butter
1 egg, beaten
3 tablespoons milk

Preparation:

Preheat oven to 400°F. Lightly grease an 8x8x2 inch baking pan. Prepare filling by combining sugar, cornstarch and water in a saucepan. If using fresh or frozen peaches, add them now. If using canned peaches, add after cooking the sugar, water, cornstarch mixture. Cook over medium heat, stirring, until mixture boils and is thick. Add canned peaches. Keep the filling warm while you prepare the topping.

To prepare topping, mix flour, sugar, baking powder and spice. Cut in margarine until mixture resembles coarse crumbs. Combine egg and milk. Add to flour mixture, stirring just to moisten.

Pour filling into prepared pan. Drop topping into 6 mounds on top of hot filling. Bake in 400° F oven 20 to 25 minutes or until toothpick inserted into topping comes out clean. Serve warm with whipped topping or ice cream (optional).

Servings: Six

 

 

Nutrient Analysis for Peach Cobbler
Nutrient Fresh Canned Frozen

Wt/svg (g)

219.2

238.6

240.6

Kcal/svg

280.8

287.5

374.9

Fat (g)

7.0

7.0

7.0

Cholesterol (mg)

33.3

33.3

33.3

Total Carbohydrate (g)

52.9

55.0

76.6

Fiber (g)

3.4

2.3

4.7

Sodium (mg)

93.3

101.3

104.0

Potassium (mg)

335.5

170.9

265.5

Protein (g)

4.4

4.0

4.4

Vitamin A (RE/svg)

168.5

134.5

137.1

Vitamin A (% RDA)

21.0

16.0

N/A

Vitamin C (mg/svg)

9.8

5.1

156.9

Vitamin C (% RDA)

16.0

8.0

261.0

Calcium (mg/svg)

36.1

36.8

32.8

Calcium (% RDA)

4.0

4 .0

4.0

Iron (mg/svg)

1.3

1.6

1.7

Iron (% RDA)

8.0

10.0

11.0

Folate (mcg/svg)

14.4

14.9

14.8

Folate (% RDA)

7.0

8.0

8.0

Thiamin (mg/svg)

0.13

0.14

0.13

Thiamin (% RDA)

11.0

12.0

11.0

svg=serving; RE=retinol equivalents; g=grams; mg=milligrams;
RDA: Recommended Dietary Allowances for a 25 to 50 year-old woman.
Source: University of Illinois Department of Food Science and Human Nutrition.

 

 

PINEAPPLE UPSIDE-DOWN CAKE

Ingredients:
Pineapple base:

2 tablespoons margarine or butter
1/3 cup brown sugar, packed
1/4 teaspoon cinnamon
One can (8-ounces) pineapple slices, drained
4 maraschino cherries (optional)

Batter:

1 1/3 cup all-purpose flour
2/3 cup sugar
1/4 teaspoon cinnamon (optional)
2 teaspoons baking powder
2/3 cup milk
1/4 cup margarine
1 egg
1 teaspoon vanilla

Preparation:

Preheat oven to 350°F before starting. Melt 2 tablespoons margarine in 9x1-1/2 inch round baking pan or 9 to 10-inch oven-proof skillet. Stir in brown sugar, cinnamon and 1 tablespoon water. Arrange pineapple (and cherries if using) in pan, halving slices if necessary.

To prepare batter, combine flour, sugar, cinnamon (if using) and baking powder in a bowl, and mix with fork. Add milk, margarine, egg and vanilla. Beat with wooden spoon, egg beater or electric mixer on low speed until combined. Beat for additional minute.

Spoon batter over pineapple in prepared pan. Bake in a 350° F oven for 30 to 35 minutes, or until toothpick inserted near center comes out clean. Cool on wire rack for 5 minutes. Loosen sides, and invert cake onto plate. Serve warm with whipped topping (optional).

Servings: Eight

 

 

Nutrient Analysis for Pineapple Upside-Down Cake
Nutrient Fresh Canned Frozen

Wt/svg (g)

114.1

114.1

114.1

Kcal/svg

284.5

283.0

292.3

Fat (g)

9.7

9.7

9.7

Cholesterol (mg)

26.0

26.0

26.0

Total Carbohydrate (g)

46.4

46.3

48.8

Fiber (g)

0.66

0.91

1.3

Sodium (mg)

140.2

139.1

139.4

Potassium (mg)

129.1

129.7

128.2

Protein (g)

3.7

3.6

3.7

Vitamin A (RE/svg)

129.3

129.6

130.2

Vitamin A (% RDA)

16.0

16.0

16.0

Vitamin C (mg/svg)

4.3

1.6

2.5

Vitamin C (% RDA)

7.0

2.0

4.0

Calcium (mg/svg)

53.3

54.0

52.5

Calcium (% RDA)

6.0

6.0

6.0

Iron (mg/svg)

1.3

1.3

1.3

Iron (% RDA)

8.0

8.0

8.0

Folate (mcg/svg)

9.3

10.6

12.3

Folate (% RDA)

5.0

5.0

6.0

Thiamin (mg/svg)

0.13

0.13

0.14

Thiamin (% RDA)

11.0

12.0

12.0

svg=serving; RE=retinol equivalents; g=grams; mg=milligrams;
RDA: Recommended Dietary Allowances for a 25 to 50 year-old woman.
Source: University of Illinois Department of Food Science and Human Nutrition.

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