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

Weight per 500 calories

• Boiled Salsify: 735g
• Canned Sauerkraut with Liquids: 2632g

Boiled Salsify has 3.6 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.

Which food has more nutrients per 500 calories - Boiled Salsify or Canned Sauerkraut with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Boiled Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	54.3% 0.87g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	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% 113g	86.6% 113g	130g per day for Men 19-50 years
Sugars	29.4% 21.3g	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	60% 22.8g	201% 76.3g	38g per day for Men 19-50 years
Protein	36% 20g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	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	34.3% 0.41mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	44.5% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	27.6% 110μg	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	37.6% 34mg	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	9.3% 1.4mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.84% 2.2μg	285% 342μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	34.6% 346mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	50.6% 4.04mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	81.5% 342mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	59% 412mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	61.2% 2081mg	132% 4474mg	3400mg per day for Men 19-50 years
Selenium	8.02% 4.4μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	7.84% 118mg	1160% 17395mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	16% 596g	66% 2435g	3700g per day for Men 19-50 years

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

• Boiled and Drained Salsify has 2.2 times more Vitamin B2 than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6, 5.7 times more Vitamin B9, 11.4 times more Vitamin C, 2.6 times more Vitamin E and 155.1 times more Vitamin K than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify and Canned Sauerkraut Solids and Liquids have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled and Drained Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Sauerkraut Solids and Liquids contain 2.3 times more Calcium, 4.9 times more Copper, 9.6 times more Iron, 2.6 times more Magnesium, 2.6 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium, 3.6 times more Selenium, 147.9 times more Sodium, 2.3 times more Zinc and 4.1 times more Water than Boiled and Drained Salsify.

Comparison of macro-nutrients per 500 calories:

• Canned Sauerkraut Solids and Liquids contain 10.7 times more Omega 3, 1.9 times more Omega 6, 2.2 times more Sugars and 3.3 times more Fiber than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify and Canned Sauerkraut Solids and Liquids have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.