Comparing Nutrients in 1 kilogram Canned Sauerkraut with Liquids VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Sauerkraut with Liquids	Broccoli	Recommended Dietary Allowance
Energy	6.55% 190kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.9% 0.49g	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	51% 66.4g	130g per day for Men 19-50 years
Sugars	24.6% 18g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	76.3% 29g	68.4% 26g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.94% 1.43mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 130μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Broccoli	Recommended Dietary Allowance
Calcium	30% 300mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	441% 6610mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25% 925g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 31 times more Vitamin A, 3.4 times more Vitamin B1, 5.3 times more Vitamin B2, 4.5 times more Vitamin B3, 6.2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, 6.1 times more Vitamin C, 5.6 times more Vitamin E and 7.8 times more Vitamin K than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Sauerkraut Solids and Liquids have 2 times more Copper, 2 times more Iron and 20 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 1.6 times more Magnesium, 1.4 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium and 2.2 times more Zinc than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli contains 1.8 times more Energy, 1.9 times more Omega 3, 1.6 times more Carbohydrate and 3.1 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Broccoli have similar amounts of Sugars and Fiber per 1 kg.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.