Comparing Nutrients in 14 ounces Canned Sauerkraut with Liquids VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Sauerkraut with Liquids	Almonds	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	47% 15g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	24% 17.3g	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	0.22% 0.16g	0.6% 0.44g	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	% 0.56g	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	131% 49.6g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	43.7% 175μg	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	65% 58.3mg	0% 0mg	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	3.7% 0.56mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Almonds	Recommended Dietary Allowance
Calcium	12% 119mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.69% 27.8μg	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	73% 5.83mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 79.4mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	175% 2623mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.92% 367g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Sauerkraut with Liquids vs Almonds:

• Canned Sauerkraut Solids and Liquids have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 9.8 times more Vitamin B1, 51.7 times more Vitamin B2, 25.3 times more Vitamin B3, 5.1 times more Vitamin B5, 1.8 times more Vitamin B9 and 183.1 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Canned Sauerkraut Solids and Liquids as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Sauerkraut with Liquids vs Almonds:

• Canned Sauerkraut Solids and Liquids have 661 times more Sodium and 21 times more Water than Almonds.
• While Almonds contain 9 times more Calcium, 10.7 times more Copper, 2.5 times more Iron, 20.8 times more Magnesium, 14.4 times more Manganese, 24.1 times more Phosphorus, 4.3 times more Potassium, 6.8 times more Selenium and 16.4 times more Zinc than Canned Sauerkraut Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• Canned Sauerkraut Solids and Liquids have 11 times more Omega 3 than Almonds.
• While Almonds contain 30.5 times more Energy, 356.6 times more Fat, 111.8 times more Saturated Fat, 362.5 times more Omega 6, 5 times more Carbohydrate, 2.4 times more Sugars, 4.3 times more Fiber and 23.2 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.