Comparing Nutrients in 1 pound Canned Sauerkraut with Liquids VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Sauerkraut with Liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	2.97% 86kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.17% 0.2g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	11% 8.07g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	32.4% 0.42mg	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	27.2% 109μg	34% 136μg	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	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	13.6% 136mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	28.7% 0.26mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	NA	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	13% 91mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	200% 2998mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sauerkraut with Liquids VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Sauerkraut with Liquids versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Canned Sauerkraut with Liquids has 1.4 times more Vitamin B6 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.8 times more Vitamin B1, 2.3 times more Vitamin B2, 3.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 4.8 times more Vitamin C than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Oranges with Peel 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 Canned Sauerkraut Solids and Liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Canned Sauerkraut with Liquids has 1.7 times more Copper, 1.8 times more Iron and 330.5 times more Sodium than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.3 times more Calcium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Oranges with Peel contain similar levels of Magnesium, Phosphorus, Potassium and Water per one pound.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Sauerkraut with Liquids has 2.1 times more Omega 3 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.3 times more Energy, 3.6 times more Carbohydrate, 1.6 times more Fiber and 1.4 times more Protein than Canned Sauerkraut Solids and Liquids.
• 1 pound of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Canned Sauerkraut Solids and Liquids as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.