Comparing Nutrients in 100 calories Boiled Salsify VS Canned Sauerkraut with Liquids

Weight per 100 calories

• Boiled Salsify: 147g
• Canned Sauerkraut with Liquids: 526g

Boiled Salsify has 3.6 times more energy per 100g than Canned Sauerkraut with Liquids. It has low energy density when compared to other foods. Canned Sauerkraut Solids and Liquids having very low energy density.

Which food has more nutrients per 100 calories - Boiled Salsify or Canned Sauerkraut with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Boiled Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	13% 9.37g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.29% 0.21g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	40% 15.3g	38g per day for Men 19-50 years
Protein	7.17% 4g	8.55% 4.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.86% 0.082mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.25mg	8.9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	52.6% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	31.6% 126μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.76mg	86% 77.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.86% 0.28mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.37% 0.44μg	57% 68.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	6.9% 69mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	56% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.92% 37μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	10% 0.81mg	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	6.3% 26.5mg	16.3% 68.4mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	34.6% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.8% 82.4mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	12.2% 416mg	26.3% 895mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	1.57% 23.5mg	232% 3479mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	3.2% 119g	13% 487g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Salsify vs Canned Sauerkraut with Liquids:

• Boiled and Drained Salsify has 2.2 times more Vitamin B2 than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6, 5.7 times more Vitamin B9, 11.4 times more Vitamin C, 2.6 times more Vitamin E and 155.1 times more Vitamin K than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify and Canned Sauerkraut Solids and Liquids have similar amounts of Vitamin B5 per 100 kcal.
• Both Boiled and Drained Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Salsify vs Canned Sauerkraut with Liquids:

• Canned Sauerkraut Solids and Liquids contain 2.3 times more Calcium, 4.9 times more Copper, 9.6 times more Iron, 2.6 times more Magnesium, 2.6 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 3.6 times more Selenium, 147.9 times more Sodium, 2.3 times more Zinc and 4.1 times more Water than Boiled and Drained Salsify.

Comparison of macro-nutrients per 100 calories:

• Canned Sauerkraut Solids and Liquids contain 10.7 times more Omega 3, 1.9 times more Omega 6, 2.2 times more Sugars and 3.3 times more Fiber than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify and Canned Sauerkraut Solids and Liquids have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.