Comparing Nutrients in 500 calories Canned Sauerkraut with Liquids VS Rutabagas

Weight per 500 calories

• Canned Sauerkraut with Liquids: 2632g
• Rutabagas: 1351g

Raw Rutabagas have 1.9 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.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Rutabagas	11%	4%	85%

Macro Nutrients

	Canned Sauerkraut with Liquids	Rutabagas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.23% 2.16g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	54.3% 0.87g	44.8% 0.72g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	2.8% 0.47g	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	89.6% 116g	130g per day for Men 19-50 years
Sugars	64.6% 47g	83% 60.3g	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	30% 21.8g	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	% 31g	g per day for Men 19-50 years
Sucrose	NA	% 7.16g	g per day for Men 19-50 years
Fiber	201% 76.3g	81.8% 31g	38g per day for Men 19-50 years
Protein	42.8% 24g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Rutabagas	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.5% 0.58mg	41.6% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	43.2% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	104% 1.35mg	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	71% 284μg	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	375% 338mg	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	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	285% 342μg	3.38% 4.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Rutabagas	Recommended Dietary Allowance
Calcium	79% 789mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	48% 0.43mg	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	74.3% 5.95mg	8mg per day for Men 19-50 years
Magnesium	81.5% 342mg	64.4% 270mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	77% 1.77mg	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	102% 716mg	700mg per day for Men 19-50 years
Potassium	132% 4474mg	121% 4122mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	17% 9.46μg	55μg per day for Men 19-50 years
Sodium	1160% 17395mg	11% 162mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	66% 2435g	32.7% 1209g	3700g per day for Men 19-50 years

Canned Sauerkraut With Liquids VS Rutabagas Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Sauerkraut with Liquids have 2.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 84.4 times more Vitamin K than Rutabagas.
• While 500 kcal of Raw Rutabagas contain 2.2 times more Vitamin B1 and 2.5 times more Vitamin B3 than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Rutabagas provide similar amounts of Vitamin B2, Vitamin B5, Vitamin C and Vitamin E per 500 calories.
• 500 calories of Rutabagas have insufficient amounts of Vitamin K
• Both Canned Sauerkraut Solids and Liquids as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Sauerkraut with Liquids have 1.4 times more Calcium, 5.8 times more Copper, 6.5 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Selenium, 107.3 times more Sodium, 1.5 times more Zinc and 2 times more Water than Rutabagas.
• While 500 kcal of Raw Rutabagas contain 1.4 times more Phosphorus than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Rutabagas contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Sauerkraut with Liquids have 1.2 times more Omega 3, 2.5 times more Fiber and 1.6 times more Protein than Rutabagas.
• While 500 kcal of Raw Rutabagas contain 1.3 times more Sugars and 20.7 times more Fructose than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Rutabagas offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Rutabagas provide inadequate amounts of Omega 6 in 500 calories.