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

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Boiled Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	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% 0.041g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	7.46% 9.7g	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	7.72% 5.6g	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	3% 2.2g	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	% 2.9g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11% 4.1g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	1.27% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	5.3% 21.3μg	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	29.6% 26.6mg	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	2.27% 0.34mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	15.4% 18.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	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	3.2% 0.26mg	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	5.98% 0.14mg	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	8.3% 58mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	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	0.47% 7.1mg	62.5% 937mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.54% 131g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Rutabagas 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 Rutabagas vs Canned Sauerkraut with Liquids:

• 5 ounces of Boiled Rutabagas have 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.3 times more Vitamin C than Canned Sauerkraut with Liquids.
• While 5 oz of Canned Sauerkraut Solids and Liquids contain 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 65 times more Vitamin K than Boiled and Drained Rutabagas.
• 5 ounces of Boiled Rutabagas have insufficient amounts of Vitamin K
• 5 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Rutabagas as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Rutabagas have 2.1 times more Phosphorus and 1.3 times more Potassium than Canned Sauerkraut with Liquids.
• While 5 oz of Canned Sauerkraut Solids and Liquids contain 1.7 times more Calcium, 3.3 times more Copper, 8.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 132.2 times more Sodium than Boiled and Drained Rutabagas.
• Both Boiled Rutabagas and Canned Sauerkraut with Liquids contain similar levels of Water per five ounces.
• 5 ounces of Boiled Rutabagas lack sufficient amounts of Calcium
• Both Boiled and Drained Rutabagas as well as Canned Sauerkraut Solids and Liquids lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Rutabagas have 1.7 times more Omega 3, 1.6 times more Carbohydrate, 2.2 times more Sugars and 38.5 times more Fructose than Canned Sauerkraut with Liquids.
• While 5 oz of Canned Sauerkraut Solids and Liquids contain 1.6 times more Fiber than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.