Comparing Nutrients in 1 pound Rutabagas VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	5.8% 168kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	30% 39g	15% 19.4g	130g per day for Men 19-50 years
Sugars	28% 20.2g	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	10% 7.3g	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	% 10.4g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	34.6% 13g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	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	34% 0.41mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	24% 95μg	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	126% 113mg	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	9.07% 1.36mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	19.5% 195mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	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	25% 2mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	26% 0.59mg	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	34.3% 240mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	40.7% 1383mg	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	3.63% 54.4mg	200% 2998mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11% 406g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Canned Sauerkraut with Liquids per 1 lb

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

• 1 pound of Rutabagas has 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 4.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin C and 2.1 times more Vitamin E than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 1.3 times more Vitamin B6 and 43.3 times more Vitamin K than Raw Rutabagas.
• Both Rutabagas and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Rutabagas have insufficient amounts of Vitamin K
• 1 pound of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Rutabagas as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Rutabagas has 1.4 times more Calcium, 1.5 times more Magnesium, 2.7 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 3 times more Copper, 3.3 times more Iron and 55.1 times more Sodium than Raw Rutabagas.
• Both Rutabagas and Canned Sauerkraut with Liquids contain similar levels of Manganese and Water per one pound.
• 1 pound of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Raw Rutabagas 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 Rutabagas has 1.6 times more Omega 3, 2 times more Carbohydrate, 2.5 times more Sugars and 40.3 times more Fructose than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 1.3 times more Fiber than Raw Rutabagas.
• Both Raw Rutabagas as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in one pound.