Comparing Nutrients in 300 calories Canned Sauerkraut with Liquids VS Tomato Juice with Salt

Weight per 300 calories

• Canned Sauerkraut with Liquids: 1579g
• Tomato Juice with Salt: 1765g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Canned Sauerkraut with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.28% 2.2g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	2.3% 0.39g	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	48% 62.3g	130g per day for Men 19-50 years
Sugars	38.8% 28g	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	120% 45.8g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	95% 1.24mg	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	88.2% 353μg	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	1375% 1237mg	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	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	171% 205μg	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	47.4% 474mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	2.76% 111μg	3.04% 122μg	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	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	49% 205mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	52% 1.2mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	79% 2684mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	696% 10437mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	39.5% 1461g	45% 1663g	3700g per day for Men 19-50 years

Canned Sauerkraut With Liquids VS Tomato Juice With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Sauerkraut with Liquids vs Tomato Juice with Salt:

• 300 calories of Canned Sauerkraut with Liquids have 1.7 times more Vitamin B6 and 5.1 times more Vitamin K than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 25.7 times more Vitamin A, 5.3 times more Vitamin B1, 4 times more Vitamin B2, 5.3 times more Vitamin B3, 5.3 times more Vitamin C and 2.6 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Tomato Juice with Salt provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin A
• Both Canned Sauerkraut Solids and Liquids as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Sauerkraut with Liquids vs Tomato Juice with Salt:

• 300 calories of Canned Sauerkraut with Liquids have 2.7 times more Calcium, 2 times more Copper, 3.4 times more Iron, 2 times more Manganese, 2.3 times more Sodium and 1.5 times more Zinc than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 1.4 times more Potassium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Tomato Juice with Salt contain similar levels of Magnesium, Phosphorus, Selenium and Water per 300 calories.
• Both Canned Sauerkraut Solids and Liquids as well as Canned Tomato Juice with Salt lack sufficient amounts of Fluoride in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Sauerkraut with Liquids have 5.9 times more Omega 3 and 6.5 times more Fiber than Tomato Juice with Salt.
• While 300 kcal of Canned Tomato Juice with Salt contain 1.6 times more Sugars and 37.2 times more Fructose than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Tomato Juice with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3
• Both Canned Sauerkraut Solids and Liquids as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in 300 calories.