Comparing Nutrients in 500 calories Boiled Broccoli VS Canned Sauerkraut with Liquids

Weight per 500 calories

• Boiled Broccoli: 1429g
• Canned Sauerkraut with Liquids: 2632g

Boiled Broccoli has 1.8 times more energy per 100g than Canned Sauerkraut with Liquids. It has low energy density when compared to other foods. Canned Sauerkraut Solids and Liquids having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Canned Sauerkraut with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Boiled Broccoli	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	54.3% 0.87g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	5.26% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	86.6% 113g	130g per day for Men 19-50 years
Sugars	27.4% 20g	64.6% 47g	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	14.6% 10.6g	1.45% 1.05g	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	% 7g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	201% 76.3g	38g per day for Men 19-50 years
Protein	60.7% 34g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	122% 1100μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	44.5% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	263% 3.42mg	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	386% 1543μg	158% 632μg	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	1030% 927mg	430% 387mg	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	138% 20.7mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	285% 342μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	57% 571mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	281% 2.53mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	4.6% 184μg	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	120% 9.57mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	81.5% 342mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	173% 3.97mg	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	137% 957mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	132% 4474mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	1160% 17395mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	66% 2435g	3700g per day for Men 19-50 years

Boiled Broccoli VS Canned Sauerkraut With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Canned Sauerkraut with Liquids?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Canned Sauerkraut with Liquids:

• 500 calories of Boiled Broccoli have 41.8 times more Vitamin A, 1.6 times more Vitamin B1, 3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.6 times more Vitamin B5, 2.4 times more Vitamin B9, 2.4 times more Vitamin C, 5.6 times more Vitamin E and 5.9 times more Vitamin K than Canned Sauerkraut with Liquids.
• Both Boiled Broccoli and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Canned Sauerkraut with Liquids:

• 500 calories of Boiled Broccoli have 1.8 times more Phosphorus, 1.4 times more Selenium and 1.3 times more Zinc than Canned Sauerkraut with Liquids.
• While 500 kcal of Canned Sauerkraut Solids and Liquids contain 1.4 times more Calcium, 2.9 times more Copper, 4 times more Iron, 1.4 times more Manganese, 29.7 times more Sodium and 1.9 times more Water than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Sauerkraut with Liquids contain similar levels of Magnesium and Potassium per 500 calories.
• Both Boiled and Drained Broccoli as well as Canned Sauerkraut Solids and Liquids lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 2 times more Omega 3, 10 times more Fructose and 1.4 times more Protein than Canned Sauerkraut with Liquids.
• While 500 kcal of Canned Sauerkraut Solids and Liquids contain 2.4 times more Sugars and 1.6 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Canned Sauerkraut with Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Broccoli as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.