Comparing Nutrients in 300 calories Salsify VS Canned Sauerkraut with Liquids

Weight per 300 calories

• Salsify: 366g
• Canned Sauerkraut with Liquids: 1579g

Salsify has 4.3 times more energy per 100g than Canned Sauerkraut with Liquids. It has average energy density when compared to other foods. Canned Sauerkraut Solids and Liquids having very low energy density.

Discover which food has more nutrients per 300 calories - Salsify or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	2.28% 2.2g	97g per day for Men 19-50 years
Saturated Fat	NA	1.68% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	32.6% 0.52g	1.6g per day for Men 19-50 years
Omega 6	NA	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	38.8% 28g	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	0.87% 0.63g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.8% 12g	120% 45.8g	38g per day for Men 19-50 years
Protein	21.6% 12g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.75% 15.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.4% 0.29mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.8mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	158% 2.05mg	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	23.8% 95μg	95% 379μg	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	32.5% 29.3mg	258% 232mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	171% 205μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	22% 220mg	47.4% 474mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	168% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.76% 111μg	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	32% 2.56mg	290% 23.2mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	49% 205mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	104% 2.4mg	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	39% 274mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	79% 2684mg	3400mg per day for Men 19-50 years
Selenium	5.32% 2.93μg	17.2% 9.47μg	55μg per day for Men 19-50 years
Sodium	4.88% 73mg	696% 10437mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	7.6% 282g	39.5% 1461g	3700g per day for Men 19-50 years

Salsify VS Canned Sauerkraut With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Salsify or Canned Sauerkraut with Liquids?

Lets compare vitamin content per 300 calories of Salsify vs Canned Sauerkraut with Liquids:

• 300 calories of Salsify have 2.3 times more Vitamin B2 than Canned Sauerkraut with Liquids.
• While 300 kcal of Canned Sauerkraut Solids and Liquids contain 2 times more Vitamin B6, 4 times more Vitamin B9 and 7.9 times more Vitamin C than Raw Salsify.
• Both Salsify and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 300 calories.
• Both Raw Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Salsify vs Canned Sauerkraut with Liquids:

• 300 kcal of Canned Sauerkraut Solids and Liquids contain 2.2 times more Calcium, 4.7 times more Copper, 9.1 times more Iron, 2.4 times more Magnesium, 2.4 times more Manganese, 1.9 times more Potassium, 3.2 times more Selenium, 142.6 times more Sodium, 2.2 times more Zinc and 5.2 times more Water than Raw Salsify.
• Both Salsify and Canned Sauerkraut with Liquids contain similar levels of Phosphorus per 300 calories.
• 300 calories of Salsify lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Sauerkraut Solids and Liquids contain 3.8 times more Fiber than Raw Salsify.
• Both Salsify and Canned Sauerkraut with Liquids offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.