Comparing Nutrients in 5 ounces Rutabagas VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Rutabagas	11%	4%	85%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	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	9.4% 12.2g	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	8.7% 6.32g	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	3.15% 2.3g	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	% 3.26g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.75g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	11% 4.1g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	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	10.6% 0.13mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	1.27% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	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	7.44% 29.8μg	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	39.4% 35.4mg	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	2.83% 0.43mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	15.4% 18.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	5.04% 0.045mg	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	7.8% 0.62mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	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	10.7% 75mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	12.7% 432mg	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	1.13% 17mg	62.5% 937mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.54% 131g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Rutabagas have 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 4.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin C and 2.1 times more Vitamin E than Canned Sauerkraut with Liquids.
• While 5 oz of Canned Sauerkraut Solids and Liquids contain 1.3 times more Vitamin B6 and 43.3 times more Vitamin K than Raw Rutabagas.
• Both Rutabagas and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Rutabagas have insufficient amounts of Vitamin K
• 5 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Rutabagas as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Rutabagas have 1.4 times more Calcium, 1.5 times more Magnesium, 2.7 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Canned Sauerkraut with Liquids.
• While 5 oz of Canned Sauerkraut Solids and Liquids contain 3 times more Copper, 3.3 times more Iron and 55.1 times more Sodium than Raw Rutabagas.
• Both Rutabagas and Canned Sauerkraut with Liquids contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Raw Rutabagas as well as Canned Sauerkraut Solids and Liquids lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rutabagas have 1.6 times more Omega 3, 2 times more Carbohydrate, 2.5 times more Sugars and 40.3 times more Fructose than Canned Sauerkraut with Liquids.
• While 5 oz of Canned Sauerkraut Solids and Liquids contain 1.3 times more Fiber than Raw Rutabagas.
• Both Raw Rutabagas as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.