Comparing Nutrients in 300 calories Canned Sauerkraut with Liquids VS Salsify

Weight per 300 calories

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

Raw Salsify has 4.3 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.

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

Macros Ratio

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

Macro Nutrients

	Canned Sauerkraut with Liquids	Salsify	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.28% 2.2g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	NA	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	NA	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	NA	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	52.3% 68g	130g per day for Men 19-50 years
Sugars	38.8% 28g	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	0.87% 0.63g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	120% 45.8g	31.8% 12g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Canned Sauerkraut With Liquids VS Salsify Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Sauerkraut with Liquids have 1.2 times more Vitamin B3, 2 times more Vitamin B6, 4 times more Vitamin B9 and 7.9 times more Vitamin C than Salsify.
• While 300 kcal of Raw Salsify contain 2.3 times more Vitamin B2 than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Salsify provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

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