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

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Sauerkraut with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	60% 77.8g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Baked Red Potatoes	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	6.95% 0.083mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.6μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	12% 119mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	175% 2623mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.92% 367g	8.22% 304g	3700g per day for Men 19-50 years

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

• Canned Sauerkraut Solids and Liquids have 4.6 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.4 times more Vitamin B1, 2.3 times more Vitamin B2, 11.2 times more Vitamin B3, 3.7 times more Vitamin B5 and 1.6 times more Vitamin B6 than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Vitamin B9 and Vitamin C per 14 oz.
• Both Canned Sauerkraut Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Canned Sauerkraut Solids and Liquids have 3.3 times more Calcium, 2.1 times more Iron, 55.1 times more Sodium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Copper, 2.2 times more Magnesium, 3.6 times more Phosphorus, 3.2 times more Potassium and 2.1 times more Zinc than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Sauerkraut Solids and Liquids have 2.2 times more Omega 3, 1.2 times more Sugars and 1.6 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.6 times more Energy, 4.6 times more Carbohydrate and 2.5 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.