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

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Boiled Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	23.4% 680kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	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	118% 154g	33% 42.8g	130g per day for Men 19-50 years
Sugars	40% 29g	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	NA	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	NA	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	76.3% 29g	38g per day for Men 19-50 years
Protein	48.8% 27.3g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	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	46.7% 0.56mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.5% 3.92mg	8.94% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	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	51% 46mg	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	12.7% 1.9mg	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	108% 130μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	47% 470mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	68.8% 5.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	80% 560mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	441% 6610mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	22% 810g	25% 925g	3700g per day for Men 19-50 years

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

• Boiled and Drained Salsify has 2.7 times more Vitamin B1, 7.9 times more Vitamin B2, 2.7 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.4 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 1.6 times more Vitamin B9, 3.2 times more Vitamin C and 43.3 times more Vitamin K than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Salsify has 1.6 times more Calcium, 1.4 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 1.4 times more Copper, 2.7 times more Iron and 41.3 times more Sodium than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify and Canned Sauerkraut Solids and Liquids have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Salsify has 3.6 times more Energy, 3.6 times more Carbohydrate, 1.6 times more Sugars and 3 times more Protein than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 3 times more Omega 3 than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify and Canned Sauerkraut Solids and Liquids have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.