Comparing Nutrients in 14 ounces Baked White Potatoes VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Baked White Potatoes	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	12.6% 365kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	13% 17g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	9.74% 7.06g	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	1.97% 1.43g	0.22% 0.16g	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	% 2.5g	% 0.56g	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	15% 8.33g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	39.7% 0.52mg	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	37.7% 151μg	24% 95μg	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	55.6% 50mg	65% 58.3mg	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	1.06% 0.16mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	43% 51.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	42.3% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.69% 27.8μg	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	31.8% 2.54mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	26% 0.6mg	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	42.5% 298mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	175% 2623mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.92% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Canned Sauerkraut with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked White Potatoes versus 14 oz of Canned Sauerkraut with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Canned Sauerkraut with Liquids:

• 14 ounces of Baked White Potatoes have 2.3 times more Vitamin B1, 2 times more Vitamin B2, 10.7 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Sauerkraut with Liquids.
• While 14 oz of Canned Sauerkraut Solids and Liquids contain 4.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Canned Sauerkraut with Liquids provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Baked Whole White Potatoes as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked White Potatoes vs Canned Sauerkraut with Liquids:

• 14 ounces of Baked White Potatoes have 1.3 times more Copper, 2.1 times more Magnesium, 1.3 times more Manganese, 3.8 times more Phosphorus, 3.2 times more Potassium and 1.8 times more Zinc than Canned Sauerkraut with Liquids.
• While 14 oz of Canned Sauerkraut Solids and Liquids contain 3 times more Calcium, 2.3 times more Iron and 94.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Canned Sauerkraut with Liquids contain similar levels of Water per 14 ounces.
• 14 ounces of Baked White Potatoes lack sufficient amounts of Calcium
• 14 ounces of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Baked Whole White Potatoes as well as Canned Sauerkraut Solids and Liquids lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked White Potatoes have 4.8 times more Energy, 4.9 times more Carbohydrate and 2.3 times more Protein than Canned Sauerkraut with Liquids.
• While 14 oz of Canned Sauerkraut Solids and Liquids contain 2.2 times more Omega 3 and 1.4 times more Fiber than Baked Whole White Potatoes.
• Both Baked White Potatoes and Canned Sauerkraut with Liquids offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Baked White Potatoes provide inadequate amounts of Omega 3
• 14 ounces of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein
• Both Baked Whole White Potatoes as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.