Comparing Nutrients in 500 calories Canned Sauerkraut with Liquids VS Broccoli

Weight per 500 calories

• Canned Sauerkraut with Liquids: 2632g
• Broccoli: 1471g

Raw Broccoli has 1.8 times more energy per unit of mass than Canned Sauerkraut Solids and Liquids, which is low in comparison to other foods. Canned Sauerkraut with Liquids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Sauerkraut with Liquids	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	54.3% 0.87g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	4.24% 0.72g	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	75% 98g	130g per day for Men 19-50 years
Sugars	64.6% 47g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	201% 76.3g	101% 38.2g	38g per day for Men 19-50 years
Protein	42.8% 24g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.5% 0.58mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	285% 342μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Broccoli	Recommended Dietary Allowance
Calcium	79% 789mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	81.5% 342mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	132% 4474mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	1160% 17395mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	66% 2435g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Canned Sauerkraut Solids and Liquids have 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 17.3 times more Vitamin A, 1.9 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B3, 3.4 times more Vitamin B5, 1.5 times more Vitamin B9, 3.4 times more Vitamin C, 3.1 times more Vitamin E and 4.4 times more Vitamin K than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Sauerkraut Solids and Liquids have 3.5 times more Copper, 3.6 times more Iron, 1.3 times more Manganese, 35.8 times more Sodium and 1.9 times more Water than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Phosphorus and 2.3 times more Selenium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Broccoli have similar amounts of Calcium, Magnesium, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Sauerkraut Solids and Liquids have 1.2 times more Omega 6, 1.9 times more Sugars and 2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Fat, 1.9 times more Saturated Fat, 9.5 times more Fructose and 1.7 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Broccoli have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.