Comparing Nutrients in 500 calories Canned Sauerkraut with Liquids VS Tomato Juice with Salt

Weight per 500 calories

• Canned Sauerkraut with Liquids: 2632g
• Tomato Juice with Salt: 2941g

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

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

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Canned Sauerkraut with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	54.3% 0.87g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	5.26% 0.89g	3.8% 0.65g	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	80% 104g	130g per day for Men 19-50 years
Sugars	64.6% 47g	105% 76g	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	54% 39g	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	% 36.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	201% 76.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	42.8% 24g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	75% 676μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.5% 0.58mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	158% 2.06mg	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	147% 588μg	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	2291% 2062mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	285% 342μg	56.4% 67.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	79% 789mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	137% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	4.6% 184μg	5.07% 203μg	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	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	81.5% 342mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	87% 2mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	132% 4474mg	188% 6382mg	3400mg per day for Men 19-50 years
Selenium	28.7% 15.8μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	1160% 17395mg	496% 7441mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	66% 2435g	75% 2772g	3700g per day for Men 19-50 years

Canned Sauerkraut With Liquids VS Tomato Juice With Salt Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Canned Sauerkraut with Liquids vs Tomato Juice with Salt:

• 500 calories of Canned Sauerkraut with Liquids have 1.7 times more Vitamin B6 and 5.1 times more Vitamin K than Tomato Juice with Salt.
• While 500 kcal of Canned Tomato Juice with Salt contain 25.7 times more Vitamin A, 5.3 times more Vitamin B1, 4 times more Vitamin B2, 5.3 times more Vitamin B3, 5.3 times more Vitamin C and 2.6 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Tomato Juice with Salt provide similar amounts of Vitamin B9 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 Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Sauerkraut with Liquids vs Tomato Juice with Salt:

• 500 calories of Canned Sauerkraut with Liquids have 2.7 times more Calcium, 2 times more Copper, 3.4 times more Iron, 2 times more Manganese, 2.3 times more Sodium and 1.5 times more Zinc than Tomato Juice with Salt.
• While 500 kcal of Canned Tomato Juice with Salt contain 1.4 times more Potassium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Tomato Juice with Salt contain similar levels of Magnesium, Phosphorus, Selenium and Water per 500 calories.
• Both Canned Sauerkraut Solids and Liquids as well as Canned Tomato Juice with Salt lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Sauerkraut with Liquids have 5.9 times more Omega 3 and 6.5 times more Fiber than Tomato Juice with Salt.
• While 500 kcal of Canned Tomato Juice with Salt contain 1.6 times more Sugars and 37.2 times more Fructose than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Tomato Juice with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3
• Both Canned Sauerkraut Solids and Liquids as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in 500 calories.