Comparing Nutrients in 500 calories Canned Sauerkraut with Liquids VS Frozen Broccoli Spears

Weight per 500 calories

• Canned Sauerkraut with Liquids: 2632g
• Frozen Broccoli Spears: 1724g

Frozen Broccoli Spears have 1.5 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.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Sauerkraut with Liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	54.3% 0.87g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	71% 92g	130g per day for Men 19-50 years
Sugars	64.6% 47g	35% 25.3g	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	1.45% 1.05g	NA	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	201% 76.3g	136% 51.7g	38g per day for Men 19-50 years
Protein	42.8% 24g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.5% 0.58mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	232% 3mg	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	158% 632μg	405% 1621μg	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	430% 387mg	1308% 1178mg	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	24.6% 3.7mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	285% 342μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	79% 789mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	4.6% 184μg	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	484% 38.7mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	81.5% 342mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	192% 4.4mg	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	75% 526mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	132% 4474mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	1160% 17395mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	66% 2435g	42% 1561g	3700g per day for Men 19-50 years

Canned Sauerkraut With Liquids VS Frozen Broccoli Spears Nutrients Per 500 Kcal

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

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

• 500 kcal of Frozen Broccoli Spears contain 37.3 times more Vitamin A, 2.2 times more Vitamin B1, 3.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5, 2.6 times more Vitamin B9, 3 times more Vitamin C, 6.3 times more Vitamin E and 5.1 times more Vitamin K than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Frozen Broccoli Spears provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin A
• Both Canned Sauerkraut Solids and Liquids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Sauerkraut with Liquids have 4.1 times more Copper, 3.1 times more Iron, 1.2 times more Magnesium, 59.3 times more Sodium and 1.6 times more Water than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.9 times more Phosphorus and 2.1 times more Selenium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Frozen Broccoli Spears contain similar levels of Calcium, Manganese, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Sauerkraut with Liquids have 1.2 times more Carbohydrate, 1.8 times more Sugars and 1.5 times more Fiber than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2.5 times more Omega 3 and 2.2 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• Both Canned Sauerkraut Solids and Liquids as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.