Comparing Nutrients in 1 kilogram Boiled Rutabagas VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Boiled Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	33% 42.8g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	24.6% 18g	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	21.2% 15.4g	0.55% 0.4g	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	% 20.6g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 3.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	76.3% 29g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.15mg	8.94% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	100% 1.3mg	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	37.5% 150μg	60% 240μg	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	209% 188mg	163% 147mg	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	16% 2.4mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	108% 130μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	18% 180mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	107% 0.96mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	22.5% 1.8mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	65.7% 1.5mg	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	58.6% 410mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	441% 6610mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Rutabagas VS Canned Sauerkraut with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Rutabagas versus 1 kg of Canned Sauerkraut with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Rutabagas vs Canned Sauerkraut with Liquids:

• 1 kilogram of Boiled Rutabagas has 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.3 times more Vitamin C than Canned Sauerkraut with Liquids.
• While 1 kg of Canned Sauerkraut Solids and Liquids contains 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 65 times more Vitamin K than Boiled and Drained Rutabagas.
• 1 kilogram of Boiled Rutabagas have insufficient amounts of Vitamin K
• 1 kilogram of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Rutabagas as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Rutabagas vs Canned Sauerkraut with Liquids:

• 1 kilogram of Boiled Rutabagas has 2.1 times more Phosphorus and 1.3 times more Potassium than Canned Sauerkraut with Liquids.
• While 1 kg of Canned Sauerkraut Solids and Liquids contains 1.7 times more Calcium, 3.3 times more Copper, 8.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 132.2 times more Sodium than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Canned Sauerkraut with Liquids contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Rutabagas lack sufficient amounts of Calcium
• Both Boiled and Drained Rutabagas as well as Canned Sauerkraut Solids and Liquids lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Rutabagas has 1.7 times more Omega 3, 1.6 times more Carbohydrate, 2.2 times more Sugars and 38.5 times more Fructose than Canned Sauerkraut with Liquids.
• While 1 kg of Canned Sauerkraut Solids and Liquids contains 1.6 times more Fiber than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.