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Dehydrated Food vs. Canned Food vs. Frozen Food
Nutrient Loss Sample Comparison Chart
The chart below comes from the US Department of Agriculture Research Services Division, Composition of Foods - Handbook No. 8, Analysis Charts Table 2 - Nutrients In The Edible Portion Of One Pound Of Food.
What this chart shows is the the amount of nutrients left over after processing. Dehydrated food performs better than its frozen or canned counterparts by far.
Notes:
- Comparisons are of overall nutritional losses incurred in food preservation.
- Canning: 60 - 80% nutrient loss due to high temperatures in the canning process..
- Frozen: 40 - 60% nutrient loss. Moisture expands when frozen, causing food cells to rupture.
- Dehydrated: 3 - 5% nutrient loss due to low heat during the drying cycle and the gentle air flow, this translates to minimal loss.
- This means that there is less than 5% nutrient loss on dehydrated food on ANY size portion .vs. 40% - 80% in canned or frozen.
- Dehydrated food weighs less by 70 - 94%. The nutritional value in the food isn't destroyed by drying process. Remove the water and the nutritional value goes up as a percentage of the reduced weight.
| Carrots 1 lbs. | Canned | Frozen | Dehydrated |
| Food Energy Cal | 127 | 238 | 1,547 |
| Protein gm | 2.7 | 3.8 | - |
| Fat gm | 0.9 | - | 5.9 |
| Carbohydrates gm | 29 | 115 | 367 |
| Calcium | 113 | - | 1,161 |
| Phosphorus mg | 91 | - | 1,061 |
| Iron mg | 3.2 | 4.9 | 27.2 |
| Sodium mg | 1,070 | - | 1,216 |
| Potassium mg | 544 | - | 8,818 |
| Vitamin A mg | 45360 | 49,000 | 2,040 |
| Thiamine mg | 0.11 | - | 1.39 |
| Riboflavin mg | 0.11 | - | 1.36 |
| Niacin mg | 1.6 | - | 13.7 |
| Abscorbic Acid mg | 9 | 4 | 68 |
| Peas 1 lbs. | Canned | Frozen | Dehydrated |
| Food Energy Cal | 229 | 331 | 1,542 |
| Protein gm | 15.9 | 24.5 | 109.3 |
| Fat gm | 1.4 | 1.4 | 5.9 |
| Carbohydrates gm | 56 | 58 | 367 |
| Calcium | 91 | 91 | 290 |
| Phosphorus mg | 229 | 408 | 1,542 |
| Iron mg | 7.7 | 9.1 | 23.1 |
| Sodium mg | 1,070 | 505 | 159 |
| Potassium mg | 435 | 680 | 4,559 |
| Vitamin A mg | 3,080 | 540 | |
| Thiamine mg | 0.43 | 1.45 | 3.38 |
| Riboflavin mg | 0.24 | 0.45 | 1.31 |
| Niacin mg | 3.9 | 9.3 | 13.7 |
| Abscorbic Acid mg | 40 | 85 | - |
| Potatoes 1 lbs. | Canned | Frozen | Dehydrated |
| Food Energy Cal | 200 | 331 | 1,651 |
| Protein gm | 5 | 5.4 | 32.7 |
| Fat gm | 0.9 | - | 2.7 |
| Carbohydrates gm | 44 | 78 | 381 |
| Calcium | 18 | 45 | 159 |
| Phosphorus mg | 136 | 136 | 785 |
| Iron mg | 1.4 | 3.2 | 7.7 |
| Sodium mg | 5 | 36 | 404 |
| Potassium mg | 1,134 | 771 | 7,258 |
| Vitamin A mg | - | - | - |
| Thiamine mg | 0.17 | 0.32 | 1.05 |
| Riboflavin mg | 0.1 | 0.05 | 0.27 |
| Niacin mg | 2.9 | 2.9 | 24.4 |
| Abscorbic Acid mg | 41 | 144 | 27 |
| Thiamine mg | 0.17 | 0.32 | 1.05 |
| Riboflavin mg | 0.1 | 0.05 | 0.27 |
| Niacin mg | 2.9 | 2.9 | 24.4 |
| Abscorbic Acid mg | 58 | 41 | 144 |
| Apricots 1 lbs. | Canned | Frozen | Dehydrated |
| Food Energy Cal | 245 | 445 | 1,506 |
| Protein gm | 4.5 | 3.2 | 25.4 |
| Fat gm | 0.9 | 0.5 | 4.5 |
| Carbohydrates gm | 61 | 113 | 383 |
| Calcium | 77 | 45 | 390 |
| Phosphorus mg | 104 | 86 | 631 |
| Iron mg | 2.3 | 4.1 | 24 |
| Sodium mg | 5 | 18 | 150 |
| Potassium mg | 1,642 | 1,039 | 5,715 |
| Vitamin A mg | 1,250 | 7,620 | 63,960 |
| Thiamine mg | 0.12 | 0.09 | Trace |
| Riboflavin mg | 0.15 | 0.18 | 0.36 |
| Niacin mg | 2.5 | 3.5 | 16.2 |
| Abscorbic Acid mg | 41 | 69 | |
| Thiamine mg | 0.12 | 0.09 | Trace |
| Riboflavin mg | 0.15 | 0.18 | 0.36 |
| Niacin mg | 2.5 | 3.5 | 16.2 |
| Abscorbic Acid mg | 27 | 41 | 69 |