Comparing Nutrients in 300 calories Canned Sauerkraut with Liquids VS Baked Red Potatoes

Weight per 300 calories

• Canned Sauerkraut with Liquids: 1579g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 4.6 times more energy per unit of mass than Canned Sauerkraut Solids and Liquids, which is average 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 Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Sauerkraut with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.28% 2.2g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	0.99% 0.17g	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	52% 67.6g	130g per day for Men 19-50 years
Sugars	38.8% 28g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	120% 45.8g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	56.2% 0.73mg	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	23.3% 93μg	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	48.3% 43.4mg	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	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	171% 205μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	47.4% 474mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	66.7% 0.6mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	49% 205mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	45% 316mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	79% 2684mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	NA	55μg per day for Men 19-50 years
Sodium	696% 10437mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	39.5% 1461g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Sauerkraut with Liquids vs Baked Red Potatoes:

• Canned Sauerkraut Solids and Liquids have 1.3 times more Vitamin B1, 2 times more Vitamin B2, 1.2 times more Vitamin B5, 2.8 times more Vitamin B6, 4.1 times more Vitamin B9, 5.3 times more Vitamin C, 8 times more Vitamin E and 21.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin B3 than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Sauerkraut with Liquids vs Baked Red Potatoes:

• Canned Sauerkraut Solids and Liquids have 15.3 times more Calcium, 2.5 times more Copper, 9.6 times more Iron, 2.1 times more Magnesium, 4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 252.2 times more Sodium, 2.2 times more Zinc and 5.5 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Canned Sauerkraut Solids and Liquids have 10.1 times more Omega 3, 3.2 times more Omega 6, 5.7 times more Sugars, 7.4 times more Fiber and 1.8 times more Protein than Baked Whole Red Potatoes.
• Both Canned Sauerkraut Solids and Liquids and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.