Comparing Nutrients in 1 pound Canned Sauerkraut with Liquids VS Almonds

Macros Ratio

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

Macro Nutrients

	Canned Sauerkraut with Liquids	Almonds	Recommended Dietary Allowance
Energy	2.97% 86kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	75% 98g	130g per day for Men 19-50 years
Sugars	11% 8.07g	27.2% 19.7g	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	0.25% 0.18g	0.69% 0.5g	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	% 0.64g	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	34.6% 13g	149% 56.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.2% 109μg	50% 200μg	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	74% 66.7mg	0% 0mg	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	4.23% 0.64mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Almonds	Recommended Dietary Allowance
Calcium	13.6% 136mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.79% 31.8μg	NA	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	83.3% 6.67mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	200% 2998mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	129% 14mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.54% 20g	3700g per day for Men 19-50 years

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

• Canned Sauerkraut Solids and Liquids have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Canned Sauerkraut Solids and Liquids and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Canned Sauerkraut Solids and Liquids as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Sauerkraut Solids and Liquids have 661 times more Sodium and 21 times more Water than Almonds.
• While Almonds contain 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.

Comparison of macro-nutrients per 1 pound:

• Canned Sauerkraut Solids and Liquids have 11 times more Omega 3 than Almonds.
• While Almonds contain 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.
• Both Canned Sauerkraut Solids and Liquids as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.