Comparing Nutrients in 1 kilogram Canned Sauerkraut with Liquids VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Sauerkraut with Liquids	Baked Potato Flesh	Recommended Dietary Allowance
Energy	6.55% 190kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.9% 0.32g	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	166% 216g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	39.5% 15g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.94% 1.43mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	232% 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	60% 240μg	22.5% 90μg	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	142% 128mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 130μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	30% 300mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	239% 2.15mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	70% 1.6mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	441% 6610mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 925g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sauerkraut with Liquids VS Baked Potato Flesh per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Sauerkraut with Liquids vs Baked Potato Flesh:

• 1 kilogram of Canned Sauerkraut with Liquids has 2.7 times more Vitamin B9 and 43.3 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 5 times more Vitamin B1, 9.8 times more Vitamin B3, 6 times more Vitamin B5 and 2.3 times more Vitamin B6 than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Baked Potato Flesh provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin K
• Both Canned Sauerkraut Solids and Liquids as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Sauerkraut with Liquids vs Baked Potato Flesh:

• 1 kilogram of Canned Sauerkraut with Liquids has 6 times more Calcium, 4.2 times more Iron, 132.2 times more Sodium and 1.2 times more Water than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.2 times more Copper, 1.9 times more Magnesium, 2.5 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Baked Potato Flesh contain similar levels of Manganese per one kilogram.
• 1 kilogram of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Canned Sauerkraut Solids and Liquids as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Sauerkraut with Liquids has 3.3 times more Omega 3 and 1.9 times more Fiber than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.9 times more Energy, 5 times more Carbohydrate and 2.2 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Baked Potato Flesh offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Canned Sauerkraut Solids and Liquids as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one kilogram.