Comparing Nutrients in 5 ounces Boiled Carrots VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Boiled Carrots	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	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	8.96% 11.7g	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	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	0.7% 0.51g	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	% 0.57g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	11% 4.1g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	1.27% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	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	4.96% 20μg	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	5.67% 5.1mg	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	9.73% 1.46mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	15.4% 18.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	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	6.07% 42.5mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	62.5% 937mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Canned Sauerkraut with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Canned Sauerkraut with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Carrots have 852 times more Vitamin A, 3.1 times more Vitamin B1, 2 times more Vitamin B2, 4.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 7.4 times more Vitamin E than Canned Sauerkraut with Liquids.
• While 5 oz of Canned Sauerkraut Solids and Liquids contain 1.7 times more Vitamin B9 and 4.1 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Boiled and Drained Carrots as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Carrots have 1.5 times more Phosphorus and 1.4 times more Potassium than Canned Sauerkraut with Liquids.
• While 5 oz of Canned Sauerkraut Solids and Liquids contain 5.6 times more Copper, 4.3 times more Iron, 1.3 times more Magnesium and 11.4 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Sauerkraut with Liquids contain similar levels of Calcium, Manganese and Water per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper
• Both Boiled and Drained Carrots as well as Canned Sauerkraut Solids and Liquids lack sufficient amounts of Fluoride, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 1.9 times more Carbohydrate and 1.9 times more Sugars than Canned Sauerkraut with Liquids.
• While 5 oz of Canned Sauerkraut Solids and Liquids contain 33 times more Omega 3 than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Sauerkraut with Liquids offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Carrots provide inadequate amounts of Omega 3
• Both Boiled and Drained Carrots as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.