Comparing Nutrients in 1 pound Salsify VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Salsify	15%	2%	83%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	13% 372kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	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	65% 84.4g	15% 19.4g	130g per day for Men 19-50 years
Sugars	NA	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	39.4% 15g	34.6% 13g	38g per day for Men 19-50 years
Protein	26.7% 15g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Salsify	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	30.2% 0.36mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	29.5% 118μg	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	40.3% 36.3mg	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	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

	Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	27.2% 272mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	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	39.7% 3.18mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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	50.7% 1724mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	200% 2998mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	9.44% 349g	11.3% 420g	3700g per day for Men 19-50 years

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

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

• 1 pound of Salsify has 3.8 times more Vitamin B1, 10 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 1.8 times more Vitamin C than Raw Salsify.
• Both Salsify and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Salsify 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 Salsify vs Canned Sauerkraut with Liquids:

• 1 pound of Salsify has 2 times more Calcium, 1.8 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 2.1 times more Iron and 33.1 times more Sodium than Raw Salsify.
• Both Salsify and Canned Sauerkraut with Liquids contain similar levels of Copper and Water per one pound.
• 1 pound of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Raw Salsify 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 Salsify has 4.3 times more Energy, 4.3 times more Carbohydrate and 3.6 times more Protein than Canned Sauerkraut with Liquids.
• Both Salsify 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