Comparing Nutrients in 5 ounces Broccoli VS Canned Sauerkraut with Liquids

Macros Ratio

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

Macro Nutrients

	Broccoli	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	1.66% 48kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	3.5% 2.52g	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	1.33% 0.96g	0.078% 0.057g	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	% 0.69g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	11% 4.1g	38g per day for Men 19-50 years
Protein	7.14% 4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	1.27% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	14% 0.18mg	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	22.3% 89.3μg	8.5% 34μg	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	140% 126mg	23% 21mg	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	7.37% 1.1mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	15.4% 18.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.92μg	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	13% 1.03mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	9.3% 0.21mg	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	13.4% 94mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	62.5% 937mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Canned Sauerkraut with Liquids:

• Raw Broccoli has 31 times more Vitamin A, 3.4 times more Vitamin B1, 5.3 times more Vitamin B2, 4.5 times more Vitamin B3, 6.2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, 6.1 times more Vitamin C, 5.6 times more Vitamin E and 7.8 times more Vitamin K than Canned Sauerkraut Solids and Liquids.
• Both Raw Broccoli as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Canned Sauerkraut with Liquids:

• Raw Broccoli has 1.6 times more Calcium, 1.6 times more Magnesium, 1.4 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium, 4.2 times more Selenium and 2.2 times more Zinc than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 2 times more Copper, 2 times more Iron and 20 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Sauerkraut Solids and Liquids have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.8 times more Energy, 1.9 times more Omega 3, 1.6 times more Carbohydrate and 3.1 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Raw Broccoli and Canned Sauerkraut Solids and Liquids have similar amounts of Sugars and Fiber per 5 oz.
• Both Raw Broccoli as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.