Comparing Nutrients in 14 ounces Dried Oriental Radishes VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Dried Oriental Radishes	11%	2%	87%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Dried Oriental Radishes	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	37% 1076kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	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	193% 252g	13% 17g	130g per day for Men 19-50 years
Sugars	204% 148g	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	NA	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	NA	% 0.56g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	250% 95g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	56% 31.4g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Dried Oriental Radishes	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	3.55% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.34mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.45mg	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	293% 1171μg	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	0% 0mg	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	0.26% 0.04mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	43% 51.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oriental Radishes	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	250% 2496mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	719% 6.47mg	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	334% 26.7mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	116% 810mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	408% 13867mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	73.6% 1103mg	175% 2623mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	2.1% 78g	9.92% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Oriental Radishes VS Canned Sauerkraut with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Oriental Radishes 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 Dried Oriental Radishes vs Canned Sauerkraut with Liquids:

• 14 ounces of Dried Oriental Radishes have 12.9 times more Vitamin B1, 30.9 times more Vitamin B2, 23.8 times more Vitamin B3, 19.9 times more Vitamin B5, 4.8 times more Vitamin B6 and 12.3 times more Vitamin B9 than Canned Sauerkraut with Liquids.
• While 14 oz of Canned Sauerkraut Solids and Liquids contain more Vitamin C and 2.9 times more Vitamin K than Dried Oriental Radishes.
• 14 ounces of Dried Oriental Radishes have insufficient amounts of Vitamin C
• 14 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Dried Oriental Radishes 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 Dried Oriental Radishes vs Canned Sauerkraut with Liquids:

• 14 ounces of Dried Oriental Radishes have 21 times more Calcium, 17 times more Copper, 4.6 times more Iron, 13.1 times more Magnesium, 3.6 times more Manganese, 10.2 times more Phosphorus, 20.6 times more Potassium and 11.2 times more Zinc than Canned Sauerkraut with Liquids.
• While 14 oz of Canned Sauerkraut Solids and Liquids contain 2.4 times more Sodium and 4.7 times more Water than Dried Oriental Radishes.
• 14 ounces of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Dried Oriental Radishes 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 Dried Oriental Radishes have 14.3 times more Energy, 6.2 times more Omega 3, 14.8 times more Carbohydrate, 21 times more Sugars, 8.2 times more Fiber and 8.7 times more Protein than Canned Sauerkraut with Liquids.
• 14 ounces of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein
• Both Dried Oriental Radishes as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.