Comparing Nutrients in 100 calories Canned Sauerkraut with Liquids VS Tomatoes

Weight per 100 calories

• Canned Sauerkraut with Liquids: 526g
• Tomatoes: 556g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Sauerkraut with Liquids	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	2.6% 0.44g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	13% 9.37g	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40% 15.3g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	8.55% 4.8g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.9% 0.12mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.6% 126μg	21% 83.3μg	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	84.6% 76mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57% 68.4μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Tomatoes	Recommended Dietary Allowance
Calcium	15.8% 158mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	56% 0.51mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.92% 37μg	0.32% 12.8μg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.4mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.79mg	27.5% 0.63mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	26.3% 895mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	232% 3479mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	13% 487g	14% 525g	3700g per day for Men 19-50 years

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

• Canned Sauerkraut Solids and Liquids have 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 44.3 times more Vitamin A, 1.9 times more Vitamin B1, 4.4 times more Vitamin B3 and 4.1 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2, Vitamin B5 and Vitamin C per 100 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Canned Sauerkraut Solids and Liquids have 2.8 times more Calcium, 1.5 times more Copper, 5.2 times more Iron, 1.3 times more Manganese, more Selenium and 125.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Phosphorus and 1.5 times more Potassium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Zinc and Water per 100 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Sauerkraut Solids and Liquids have 10.4 times more Omega 3 and 2.3 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Fat, 2.5 times more Omega 6, 1.6 times more Sugars and 36.2 times more Fructose than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.