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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:
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 |