Comparing Nutrients in 1 pound Boiled Carrots VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Boiled Carrots	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	15% 19.4g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	11% 8.07g	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	2.25% 1.63g	0.25% 0.18g	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	% 1.8g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	34.6% 13g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	45.4% 0.59mg	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	16% 63.5μg	27.2% 109μg	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	18% 16.3mg	74% 66.7mg	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	31% 4.67mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	13.6% 136mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	48.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	0.79% 31.8μg	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	19.3% 1.54mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	29.8% 0.68mg	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	19.4% 136mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	200% 2998mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11% 409g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Canned Sauerkraut with Liquids per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Carrots vs Canned Sauerkraut with Liquids:

• 1 pound of Boiled Carrots has 852 times more Vitamin A, 3.1 times more Vitamin B1, 2 times more Vitamin B2, 4.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 7.4 times more Vitamin E than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 1.7 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B6 and Vitamin K per one pound.
• 1 pound of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled and Drained Carrots as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Canned Sauerkraut with Liquids:

• 1 pound of Boiled Carrots has 1.5 times more Phosphorus and 1.4 times more Potassium than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 5.6 times more Copper, 4.3 times more Iron, 1.3 times more Magnesium and 11.4 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Sauerkraut with Liquids contain similar levels of Calcium, Manganese and Water per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper
• Both Boiled and Drained Carrots as well as Canned Sauerkraut Solids and Liquids lack sufficient amounts of Fluoride, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 1.9 times more Carbohydrate and 1.9 times more Sugars than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 33 times more Omega 3 than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Sauerkraut with Liquids offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Carrots provide inadequate amounts of Omega 3
• Both Boiled and Drained Carrots as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in one pound.