Comparing Nutrients in 1 pound Canned Sauerkraut with Liquids VS Boiled Salsify

Macros Ratio

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

Macro Nutrients

	Canned Sauerkraut with Liquids	Boiled Salsify	Recommended Dietary Allowance
Energy	2.97% 86kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	1.7% 0.29g	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	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	11% 8.07g	18% 13g	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	37% 14g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Boiled Salsify	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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	76% 0.99mg	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	17% 68μg	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	23% 21mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Boiled Salsify	Recommended Dietary Allowance
Calcium	13.6% 136mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	35.3% 0.32mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	41.4% 0.95mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	37.8% 1284mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	200% 2998mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11.3% 420g	9.93% 367g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Sauerkraut with Liquids has 1.6 times more Vitamin B9, 3.2 times more Vitamin C and 43.3 times more Vitamin K than Boiled Salsify.
• While 1 lb of Boiled and Drained Salsify contains 2.7 times more Vitamin B1, 7.9 times more Vitamin B2, 2.7 times more Vitamin B3, 3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Canned Sauerkraut Solids and Liquids.
• 1 pound of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• 1 pound of Boiled Salsify have insufficient amounts of Vitamin K
• Both Canned Sauerkraut Solids and Liquids as well as Boiled and Drained Salsify have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Canned Sauerkraut with Liquids has 1.4 times more Copper, 2.7 times more Iron and 41.3 times more Sodium than Boiled Salsify.
• While 1 lb of Boiled and Drained Salsify contains 1.6 times more Calcium, 1.4 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Boiled Salsify contain similar levels of Water per one pound.
• 1 pound of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Canned Sauerkraut Solids and Liquids as well as Boiled and Drained Salsify lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Sauerkraut with Liquids has 3 times more Omega 3 than Boiled Salsify.
• While 1 lb of Boiled and Drained Salsify contains 3.6 times more Energy, 3.6 times more Carbohydrate, 1.6 times more Sugars and 3 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Boiled Salsify offer comparable quantities of Fiber per one pound.
• 1 pound of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein
• 1 pound of Boiled Salsify provide inadequate amounts of Omega 3
• Both Canned Sauerkraut Solids and Liquids as well as Boiled and Drained Salsify provide inadequate amounts of Omega 6 in one pound.