Comparing Nutrients in 300 calories Canned Sauerkraut with Liquids VS Stewed Canned Tomatoes

Weight per 300 calories

• Canned Sauerkraut with Liquids: 1579g
• Stewed Canned Tomatoes: 1154g

Stewed Canned Ripe Red Tomatoes have 1.4 times more energy per unit of mass than Canned Sauerkraut Solids and Liquids, which is very 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 Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Sauerkraut with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.28% 2.2g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	5.02% 0.85g	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	55% 71.4g	130g per day for Men 19-50 years
Sugars	38.8% 28g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	120% 45.8g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	15% 0.2mg	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	14.4% 57.7μg	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	101% 91mg	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	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	171% 205μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	47.4% 474mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	144% 1.3mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	49% 205mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	29.6% 0.68mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	79% 2684mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	696% 10437mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	39.5% 1461g	28.5% 1056g	3700g per day for Men 19-50 years

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

• Canned Sauerkraut Solids and Liquids have 10.5 times more Vitamin B6, 6.6 times more Vitamin B9, 2.5 times more Vitamin C and 7.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 6.6 times more Vitamin A, 1.6 times more Vitamin B1, 3.6 times more Vitamin B3 and 4.3 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Sauerkraut Solids and Liquids have 1.2 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium, 3.5 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Selenium, 4.1 times more Sodium, 1.5 times more Zinc and 1.4 times more Water than Stewed Canned Ripe Red Tomatoes.
• Both Canned Sauerkraut Solids and Liquids and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Sauerkraut Solids and Liquids have 15.1 times more Omega 3, 4 times more Fiber and 1.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.6 times more Omega 6, 1.4 times more Sugars and 34.3 times more Fructose than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.