Comparing Nutrients in 300 calories Canned Sauerkraut with Liquids VS Broccoli

Weight per 300 calories

• Canned Sauerkraut with Liquids: 1579g
• Broccoli: 882g

Raw Broccoli has 1.8 times more energy per unit of mass than Canned Sauerkraut Solids and Liquids, which is low in comparison to other foods. Canned Sauerkraut with Liquids having very low energy density.

Which food has more nutrients per 300 calories - Canned Sauerkraut with Liquids or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Sauerkraut with Liquids	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.28% 2.2g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	45% 58.6g	130g per day for Men 19-50 years
Sugars	38.8% 28g	20.7% 15g	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	0.87% 0.63g	8.28% 6g	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	% 2.2g	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	120% 45.8g	60.4% 23g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	119% 1.54mg	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	95% 379μg	139% 556μg	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	258% 232mg	875% 787mg	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	14.7% 2.2mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	171% 205μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Broccoli	Recommended Dietary Allowance
Calcium	47.4% 474mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	2.76% 111μg	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	290% 23.2mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	49% 205mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	80.6% 1.85mg	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	45% 316mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	79% 2684mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	696% 10437mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	39.5% 1461g	21.3% 788g	3700g per day for Men 19-50 years

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

• Canned Sauerkraut Solids and Liquids have 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 17.3 times more Vitamin A, 1.9 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3, 3.4 times more Vitamin B5, 1.5 times more Vitamin B9, 3.4 times more Vitamin C, 3.1 times more Vitamin E and 4.4 times more Vitamin K than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Sauerkraut Solids and Liquids have 3.5 times more Copper, 3.6 times more Iron, 1.3 times more Manganese, 35.8 times more Sodium and 1.9 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Phosphorus and 2.3 times more Selenium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Broccoli have similar amounts of Calcium, Magnesium, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Sauerkraut Solids and Liquids have 1.2 times more Omega 6, 1.9 times more Sugars and 2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Fat, 1.9 times more Saturated Fat, 9.5 times more Fructose and 1.7 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.