Comparing Nutrients in 1 kilogram Canned Sauerkraut with Liquids VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Rutabagas	11%	4%	85%

Macro Nutrients

	Canned Sauerkraut with Liquids	Rutabagas	Recommended Dietary Allowance
Energy	6.55% 190kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.06% 0.35g	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	66.3% 86.2g	130g per day for Men 19-50 years
Sugars	24.6% 18g	61.5% 44.6g	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	22.2% 16g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 5.3g	g per day for Men 19-50 years
Fiber	76.3% 29g	60.5% 23g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Rutabagas	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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.94% 1.43mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	77% 1mg	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	52.5% 210μg	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	278% 250mg	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	20% 3mg	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	Rutabagas	Recommended Dietary Allowance
Calcium	30% 300mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	35.6% 0.32mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	57% 1.3mg	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	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	89.7% 3050mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	441% 6610mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25% 925g	24% 894g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Sauerkraut with Liquids has 1.3 times more Vitamin B6 and 43.3 times more Vitamin K than Rutabagas.
• While 1 kg of Raw Rutabagas contains 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 4.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin C and 2.1 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Rutabagas 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, Vitamin B5 and Vitamin E
• 1 kilogram of Rutabagas have insufficient amounts of Vitamin K
• Both Canned Sauerkraut Solids and Liquids as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Sauerkraut with Liquids has 3 times more Copper, 3.3 times more Iron and 55.1 times more Sodium than Rutabagas.
• While 1 kg of Raw Rutabagas contains 1.4 times more Calcium, 1.5 times more Magnesium, 2.7 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Rutabagas contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Canned Sauerkraut Solids and Liquids as well as Raw Rutabagas lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Sauerkraut with Liquids has 1.3 times more Fiber than Rutabagas.
• While 1 kg of Raw Rutabagas contains 1.6 times more Omega 3, 2 times more Carbohydrate, 2.5 times more Sugars and 40.3 times more Fructose than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Rutabagas provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.