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

Weight per 100 calories

• Canned Sauerkraut with Liquids: 526g
• Boiled Carrots: 286g

Boiled and Drained Carrots have 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 Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Sauerkraut with Liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	1.46% 0.25g	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	18% 23.5g	130g per day for Men 19-50 years
Sugars	13% 9.37g	13.6% 9.86g	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	1.4% 1.03g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	NA	% 7.7g	g per day for Men 19-50 years
Fiber	40% 15.3g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	8.55% 4.8g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.9% 0.12mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	33.6% 0.44mg	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	10% 40μg	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	11.4% 10.3mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57% 68.4μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	15.8% 158mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	56% 0.51mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	0.92% 37μg	3.4% 136μg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.4mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.79mg	19.3% 0.44mg	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	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	26.3% 895mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	232% 3479mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	13% 487g	6.96% 258g	3700g per day for Men 19-50 years

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

• Canned Sauerkraut Solids and Liquids have 1.6 times more Vitamin B6, 3.2 times more Vitamin B9, 7.5 times more Vitamin C and 1.7 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 462.5 times more Vitamin A, 1.7 times more Vitamin B1, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 4 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 100 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Canned Sauerkraut Solids and Liquids have 1.8 times more Calcium, 10.4 times more Copper, 8 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Selenium, 21 times more Sodium, 1.8 times more Zinc and 1.9 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.7 times more Fluoride than Canned Sauerkraut Solids and Liquids.

Comparison of macro-nutrients per 100 calories:

• Canned Sauerkraut Solids and Liquids have 60.8 times more Omega 3, 1.8 times more Fiber and 2.2 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Omega 6 and 4.9 times more Fructose than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.