Comparing Nutrients in 1 kilogram Canned Sauerkraut with Liquids VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Sauerkraut with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Energy	6.55% 190kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	112% 145g	130g per day for Men 19-50 years
Sugars	24.6% 18g	25.5% 18.5g	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	0.55% 0.4g	0% 0g	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	% 1.4g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	76.3% 29g	113% 43g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.94% 1.43mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	57% 0.74mg	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	60% 240μg	90% 360μg	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	163% 147mg	13.3% 12mg	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	9.33% 1.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 130μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	30% 300mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	184% 14.7mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	73% 1.68mg	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	28.6% 200mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	441% 6610mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25% 925g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Sauerkraut with Liquids vs Canned Kidney Beans:

• Canned Sauerkraut Solids and Liquids have 1.8 times more Vitamin B6, 12.3 times more Vitamin C and 3.2 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 5.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Canned Sauerkraut Solids and Liquids have 1.3 times more Iron and 2.2 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Copper, 2.1 times more Magnesium, 4.5 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Selenium and 2.4 times more Zinc than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Calcium, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans contain 4.4 times more Energy, 2.5 times more Omega 3, 3.4 times more Carbohydrate, 1.5 times more Fiber and 5.7 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Canned All Types Kidney Beans have similar amounts of Sugars per 1 kg.
• Both Canned Sauerkraut Solids and Liquids as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.