Comparing Nutrients in 1 pound Almonds VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Almonds	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	91% 2626kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	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	75% 98g	15% 19.4g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	34.6% 13g	38g per day for Men 19-50 years
Protein	171% 96g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	0% 0mg	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	775% 116mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	122% 1220mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	48.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	210% 17mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	29.8% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	200% 2998mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.3% 420g	3700g per day for Men 19-50 years

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

• Almonds have 9.8 times more Vitamin B1, 51.7 times more Vitamin B2, 25.3 times more Vitamin B3, 5.1 times more Vitamin B5, 1.8 times more Vitamin B9 and 183.1 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Canned Sauerkraut Solids and Liquids have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Almonds have 9 times more Calcium, 10.7 times more Copper, 2.5 times more Iron, 20.8 times more Magnesium, 14.4 times more Manganese, 24.1 times more Phosphorus, 4.3 times more Potassium, 6.8 times more Selenium and 16.4 times more Zinc than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 661 times more Sodium and 21 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 30.5 times more Energy, 356.6 times more Fat, 111.8 times more Saturated Fat, 362.5 times more Omega 6, 5 times more Carbohydrate, 2.4 times more Sugars, 4.3 times more Fiber and 23.2 times more Protein than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 11 times more Omega 3 than Almonds.
• Both Almonds as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.