Comparing Nutrients in 1 kilogram Canned Sauerkraut with Liquids VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Sauerkraut with Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	6.55% 190kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	2.47% 0.42g	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	31% 40g	130g per day for Men 19-50 years
Sugars	24.6% 18g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.3% 29g	18.4% 7g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.94% 1.43mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 130μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	30% 300mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	441% 6610mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25% 925g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Sauerkraut with Liquids vs Cooked Ripe Red Tomatoes:

• Canned Sauerkraut Solids and Liquids have 1.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 1.7 times more Vitamin B1, 3.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin C and 4 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Canned Sauerkraut Solids and Liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Sauerkraut with Liquids vs Cooked Ripe Red Tomatoes:

• Canned Sauerkraut Solids and Liquids have 2.7 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 60.1 times more Sodium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Phosphorus and 1.3 times more Potassium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Cooked Ripe Red Tomatoes have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Sauerkraut Solids and Liquids have 16.5 times more Omega 3 and 4.1 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Sugars and 32.8 times more Fructose than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate and Protein per 1 kg.
• Both Canned Sauerkraut Solids and Liquids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.