Comparing Nutrients in 500 calories Canned Sauerkraut with Liquids VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Canned Sauerkraut with Liquids: 2632g
• Canned Carrots with Liquids and Salt: 2174g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Sauerkraut with Liquids or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Sauerkraut with Liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	54.3% 0.87g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	7.16% 1.2g	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	89.8% 117g	130g per day for Men 19-50 years
Sugars	64.6% 47g	73.8% 53.5g	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	103% 39g	38g per day for Men 19-50 years
Protein	42.8% 24g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.5% 0.58mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	187% 2.43mg	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	43.5% 174μg	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	48.3% 43.5mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	285% 342μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	79% 789mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	249% 2.24mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	81.5% 342mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	425% 9.8mg	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	62% 435mg	700mg per day for Men 19-50 years
Potassium	132% 4474mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	1160% 17395mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	66% 2435g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Sauerkraut with Liquids vs Canned Carrots with Liquids and Salt:

• Canned Sauerkraut Solids and Liquids have 1.3 times more Vitamin B1, 1.4 times more Vitamin B6, 3.6 times more Vitamin B9, 8.9 times more Vitamin C and 1.6 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 506.4 times more Vitamin A, 2.4 times more Vitamin B3 and 4.3 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Sauerkraut with Liquids vs Canned Carrots with Liquids and Salt:

• Canned Sauerkraut Solids and Liquids have 3.4 times more Iron, 1.7 times more Magnesium, 1.2 times more Phosphorus, 1.8 times more Selenium, 3.3 times more Sodium and 1.2 times more Water than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.5 times more Manganese and 1.3 times more Zinc than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Copper and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Sauerkraut Solids and Liquids have 5 times more Omega 3, 2 times more Fiber and 1.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Omega 6 than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.