Comparing Nutrients in 14 ounces Canned Sauerkraut with Liquids VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Sauerkraut with Liquids	Florida Oranges	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	35.2% 46g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	50% 36.3g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	15.6% 0.2mg	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	24% 95μg	17% 67.5μg	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	198% 179mg	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	4.76% 0.71mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	12% 119mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	17% 0.15mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	4.14% 0.095mg	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	11.3% 79.4mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	175% 2623mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.92% 367g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sauerkraut with Liquids VS Florida Oranges per 14 oz

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

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

• 14 ounces of Canned Sauerkraut with Liquids have 2.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 4.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.1 times more Vitamin C than Canned Sauerkraut Solids and Liquids.
• 14 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin K
• Both Canned Sauerkraut Solids and Liquids as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Canned Sauerkraut with Liquids have 2.5 times more Copper, 16.3 times more Iron, 1.3 times more Magnesium, 6.3 times more Manganese, 1.7 times more Phosphorus and more Sodium than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.4 times more Calcium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Florida Oranges contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Canned Sauerkraut Solids and Liquids as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Sauerkraut with Liquids have 3 times more Omega 3 and 1.2 times more Fiber than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.7 times more Carbohydrate and 5.1 times more Sugars than Canned Sauerkraut Solids and Liquids.
• 14 ounces of Florida Oranges provide inadequate amounts of Omega 3
• Both Canned Sauerkraut Solids and Liquids as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 6 and Protein in 14 ounces.