Comparing Nutrients in 1 pound Canned Sauerkraut with Liquids VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Canned Sauerkraut with Liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	2.97% 86kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.77% 0.13g	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	12.6% 16.4g	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	NA	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.44% 0.42mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	13.6% 136mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	200% 2998mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sauerkraut with Liquids VS Canned Tomatoes with Green Chilies per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Sauerkraut with Liquids vs Canned Tomatoes with Green Chilies:

• 1 pound of Canned Sauerkraut with Liquids has 1.3 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 20 times more Vitamin A, 1.6 times more Vitamin B1, 4.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Canned Sauerkraut Solids and Liquids.
• 1 pound of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B5
• Both Canned Sauerkraut Solids and Liquids as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Sauerkraut with Liquids vs Canned Tomatoes with Green Chilies:

• 1 pound of Canned Sauerkraut with Liquids has 1.5 times more Calcium, 5.7 times more Iron, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.6 times more Sodium than Canned Tomatoes with Green Chilies.
• Both Canned Sauerkraut with Liquids and Canned Tomatoes with Green Chilies contain similar levels of Copper, Magnesium, Manganese and Water per one pound.
• Both Canned Sauerkraut Solids and Liquids as well as Canned Red Ripe Tomatoes with Green Chilies 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 33 times more Omega 3 than Canned Tomatoes with Green Chilies.
• Both Canned Sauerkraut with Liquids and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Canned Sauerkraut Solids and Liquids as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein in one pound.