Comparing Nutrients in 100 calories Canned Sauerkraut with Liquids VS Broccoli

Weight per 100 calories

• Canned Sauerkraut with Liquids: 526g
• Broccoli: 294g

Raw Broccoli has 1.8 times more energy per unit of mass than Canned Sauerkraut Solids and Liquids, which is low in comparison to other foods. Canned Sauerkraut with Liquids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Sauerkraut with Liquids	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	15% 19.5g	130g per day for Men 19-50 years
Sugars	13% 9.37g	6.9% 5g	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	0.29% 0.21g	2.76% 2g	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	% 0.74g	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	40% 15.3g	20% 7.65g	38g per day for Men 19-50 years
Protein	8.55% 4.8g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.9% 0.12mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	39.6% 0.51mg	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	31.6% 126μg	46.3% 185μg	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	86% 77.4mg	292% 262mg	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	4.9% 0.74mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57% 68.4μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Broccoli	Recommended Dietary Allowance
Calcium	15.8% 158mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	56% 0.51mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.92% 37μg	NA	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	97% 7.74mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.4mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.79mg	27% 0.62mg	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	15% 105mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	26.3% 895mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	232% 3479mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	13% 487g	7.1% 263g	3700g per day for Men 19-50 years

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

• Canned Sauerkraut Solids and Liquids have 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 17.3 times more Vitamin A, 1.9 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3, 3.4 times more Vitamin B5, 1.5 times more Vitamin B9, 3.4 times more Vitamin C, 3.1 times more Vitamin E and 4.4 times more Vitamin K than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Canned Sauerkraut Solids and Liquids have 3.5 times more Copper, 3.6 times more Iron, 1.3 times more Manganese, 35.8 times more Sodium and 1.9 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Phosphorus and 2.3 times more Selenium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Broccoli have similar amounts of Calcium, Magnesium, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Sauerkraut Solids and Liquids have 1.2 times more Omega 6, 1.9 times more Sugars and 2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Fat, 1.9 times more Saturated Fat, 9.5 times more Fructose and 1.7 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.