Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Canned Sauerkraut with Liquids

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Canned Sauerkraut with Liquids: 2632g

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

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Canned Sauerkraut with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	54.3% 0.87g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	5.26% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	86.6% 113g	130g per day for Men 19-50 years
Sugars	95% 69g	64.6% 47g	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	50% 36.4g	1.45% 1.05g	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	% 32.8g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	201% 76.3g	38g per day for Men 19-50 years
Protein	47% 26.4g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	74% 667μg	2.92% 26.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	44.5% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	263% 3.42mg	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	90% 361μg	158% 632μg	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	704% 633mg	430% 387mg	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	104% 15.6mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	285% 342μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	30.6% 306mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	281% 2.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.6% 184μg	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	236% 19mg	484% 38.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	81.5% 342mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	173% 3.97mg	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	111% 778mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	132% 4474mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	28.7% 15.8μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	1160% 17395mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	71% 2621g	66% 2435g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Canned Sauerkraut With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Canned Sauerkraut with Liquids?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Canned Sauerkraut with Liquids:

• 500 calories of Cooked Ripe Red Tomatoes have 25.3 times more Vitamin A, 1.8 times more Vitamin B1, 3.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin C and 4.2 times more Vitamin E than Canned Sauerkraut with Liquids.
• While 500 kcal of Canned Sauerkraut Solids and Liquids contain 1.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 4.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin A
• Both Cooked Ripe Red Tomatoes as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Canned Sauerkraut with Liquids:

• 500 calories of Cooked Ripe Red Tomatoes have 1.5 times more Phosphorus and 1.4 times more Potassium than Canned Sauerkraut with Liquids.
• While 500 kcal of Canned Sauerkraut Solids and Liquids contain 2.6 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 56.9 times more Sodium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Sauerkraut with Liquids contain similar levels of Copper, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 1.5 times more Sugars and 34.6 times more Fructose than Canned Sauerkraut with Liquids.
• While 500 kcal of Canned Sauerkraut Solids and Liquids contain 15.6 times more Omega 3 and 3.9 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Sauerkraut with Liquids offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3
• Both Cooked Ripe Red Tomatoes as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.