Comparing Nutrients in 1 pound Baked White Potatoes VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Baked White Potatoes	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	14.4% 417kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	73.6% 96g	15% 19.4g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	% 2.86g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	34.6% 13g	38g per day for Men 19-50 years
Protein	17% 9.53g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	200% 2998mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Canned Sauerkraut with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked White Potatoes 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 Baked White Potatoes vs Canned Sauerkraut with Liquids:

• 1 pound of Baked White Potatoes has 2.3 times more Vitamin B1, 2 times more Vitamin B2, 10.7 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 4.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Canned Sauerkraut with Liquids provide similar amounts of Vitamin C per one pound.
• 1 pound of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Baked Whole White Potatoes as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked White Potatoes vs Canned Sauerkraut with Liquids:

• 1 pound of Baked White Potatoes has 1.3 times more Copper, 2.1 times more Magnesium, 1.3 times more Manganese, 3.8 times more Phosphorus, 3.2 times more Potassium and 1.8 times more Zinc than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 3 times more Calcium, 2.3 times more Iron and 94.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Canned Sauerkraut with Liquids contain similar levels of Water per one pound.
• 1 pound of Baked White Potatoes lack sufficient amounts of Calcium
• 1 pound of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Baked Whole White Potatoes as well as Canned Sauerkraut Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked White Potatoes has 4.8 times more Energy, 4.9 times more Carbohydrate and 2.3 times more Protein than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 2.2 times more Omega 3 and 1.4 times more Fiber than Baked Whole White Potatoes.
• Both Baked White Potatoes and Canned Sauerkraut with Liquids offer comparable quantities of Sugars per one pound.
• 1 pound of Baked White Potatoes provide inadequate amounts of Omega 3
• 1 pound of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein
• Both Baked Whole White Potatoes as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Omega 6 in one pound.