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

Weight per 500 calories

• Boiled Rutabagas: 1667g
• Canned Sauerkraut with Liquids: 2632g

Boiled Rutabagas have 1.6 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 Rutabagas or Canned Sauerkraut with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Boiled Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	59.4% 0.95g	54.3% 0.87g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	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	87.7% 114g	86.6% 113g	130g per day for Men 19-50 years
Sugars	91% 66g	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	35.4% 25.7g	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	% 34.3g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 5.83g	NA	g per day for Men 19-50 years
Fiber	79% 30g	201% 76.3g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.6% 0.68mg	44.5% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.5% 12mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	62.5% 250μg	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	348% 313mg	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	26.7% 4mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.78% 3.33μg	285% 342μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	30% 300mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	53.7% 0.48mg	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	37.5% 3mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	81.5% 342mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	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	98% 683mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	132% 4474mg	3400mg per day for Men 19-50 years
Selenium	21.2% 11.7μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	1160% 17395mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	41.2% 1526g	66% 2435g	3700g per day for Men 19-50 years

Boiled Rutabagas VS Canned Sauerkraut With Liquids Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Rutabagas have 2.5 times more Vitamin B1 and 3.2 times more Vitamin B3 than Canned Sauerkraut with Liquids.
• While 500 kcal of Canned Sauerkraut Solids and Liquids contain 2 times more Vitamin B6, 2.5 times more Vitamin B9 and 102.6 times more Vitamin K than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B2, Vitamin B5, Vitamin C and Vitamin E per 500 calories.
• 500 calories of Boiled Rutabagas have insufficient amounts of Vitamin K
• Both Boiled and Drained Rutabagas as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Rutabagas have 1.3 times more Phosphorus than Canned Sauerkraut with Liquids.
• While 500 kcal of Canned Sauerkraut Solids and Liquids contain 2.6 times more Calcium, 5.2 times more Copper, 12.9 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 1.4 times more Selenium, 208.7 times more Sodium, 2.5 times more Zinc and 1.6 times more Water than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Canned Sauerkraut with Liquids contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Rutabagas have 1.4 times more Sugars and 24.4 times more Fructose than Canned Sauerkraut with Liquids.
• While 500 kcal of Canned Sauerkraut Solids and Liquids contain 2.5 times more Fiber and 1.5 times more Protein than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Canned Sauerkraut with Liquids offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Boiled and Drained Rutabagas as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.