Comparing Nutrients in 500 calories Oranges with Peel VS Canned Sauerkraut with Liquids

Weight per 500 calories

• Oranges with Peel: 794g
• Canned Sauerkraut with Liquids: 2632g

Oranges with Peel have 3.3 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 - Oranges with Peel or Canned Sauerkraut with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Oranges with Peel	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	54.3% 0.87g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	94% 35.7g	201% 76.3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	44.5% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	430% 387mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	285% 342μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	55.6% 556mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	281% 2.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	79.4% 6.35mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	81.5% 342mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	132% 4474mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1160% 17395mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	17.7% 653g	66% 2435g	3700g per day for Men 19-50 years

Oranges With Peel VS Canned Sauerkraut With Liquids Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Oranges with Peel vs Canned Sauerkraut with Liquids:

• 500 calories of Oranges with Peel have 3.9 times more Vitamin A, 1.4 times more Vitamin B1 and 1.5 times more Vitamin C than Canned Sauerkraut with Liquids.
• While 500 kcal of Canned Sauerkraut Solids and Liquids contain 1.5 times more Vitamin B2, 4.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Canned Sauerkraut with Liquids:

• 500 kcal of Canned Sauerkraut Solids and Liquids contain 1.4 times more Calcium, 5.6 times more Copper, 6.1 times more Iron, 3.1 times more Magnesium, 3 times more Phosphorus, 2.9 times more Potassium, 2.8 times more Selenium, 1095.9 times more Sodium, 5.7 times more Zinc and 3.7 times more Water than Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Sauerkraut Solids and Liquids contain 6.8 times more Omega 3, 2.1 times more Fiber and 2.3 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Sauerkraut with Liquids offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.