Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	20% 576kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	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	91% 119g	15% 19.4g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	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	NA	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	NA	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	34.6% 13g	38g per day for Men 19-50 years
Protein	18% 10g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	27.2% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	74% 66.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	6.8% 68mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	NA	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	28.3% 2.27mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	13% 91mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	200% 2998mg	1500mg per day for Men 19-50 years
Zinc	NA	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Sauerkraut with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt vs Canned Sauerkraut with Liquids:

• 1 lb of Canned Sauerkraut Solids and Liquids contains 8.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Canned Sauerkraut with Liquids:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.6 times more Potassium than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 2 times more Calcium, 2.9 times more Iron, 2.2 times more Sodium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 6.7 times more Energy, 6.1 times more Carbohydrate and 2.4 times more Protein than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 2.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Sauerkraut with Liquids offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein