Comparing Nutrients in 1 kilogram Salsify VS Canned Sauerkraut with Liquids

Macros Ratio

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

Macro Nutrients

	Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	28.3% 820kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	NA	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	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	143% 186g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	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	87% 33g	76.3% 29g	38g per day for Men 19-50 years
Protein	59% 33g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	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	66.7% 0.8mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	8.94% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	213% 2.77mg	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	65% 260μg	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	89% 80mg	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	NA	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	108% 130μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	60% 600mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	87.5% 7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	117% 2.68mg	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	107% 750mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	441% 6610mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	21% 770g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Salsify VS Canned Sauerkraut with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Salsify 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 Salsify vs Canned Sauerkraut with Liquids:

• 1 kilogram of Salsify has 3.8 times more Vitamin B1, 10 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Canned Sauerkraut with Liquids.
• While 1 kg of Canned Sauerkraut Solids and Liquids contains 1.8 times more Vitamin C than Raw Salsify.
• Both Salsify and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Salsify has 2 times more Calcium, 1.8 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Canned Sauerkraut with Liquids.
• While 1 kg of Canned Sauerkraut Solids and Liquids contains 2.1 times more Iron and 33.1 times more Sodium than Raw Salsify.
• Both Salsify and Canned Sauerkraut with Liquids contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Raw Salsify as well as Canned Sauerkraut Solids and Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Salsify has 4.3 times more Energy, 4.3 times more Carbohydrate and 3.6 times more Protein than Canned Sauerkraut with Liquids.
• Both Salsify and Canned Sauerkraut with Liquids offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein