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

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify	15%	2%	83%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Boiled Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	3.32% 96kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	16.7% 21.8g	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	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	NA	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	NA	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	11% 4.1g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify	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	6.6% 0.079mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	1.27% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.82% 0.39mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	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	7.24% 6.52mg	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	1.8% 0.27mg	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

	Boiled Salsify	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	11% 0.099mg	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	9.75% 0.78mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	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	11.3% 79.4mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	62.5% 937mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.54% 131g	3700g per day for Men 19-50 years

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

• Boiled and Drained Salsify has 2.7 times more Vitamin B1, 7.9 times more Vitamin B2, 2.7 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.4 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 1.6 times more Vitamin B9, 3.2 times more Vitamin C and 43.3 times more Vitamin K than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled and Drained Salsify has 1.6 times more Calcium, 1.4 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 1.4 times more Copper, 2.7 times more Iron and 41.3 times more Sodium than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify and Canned Sauerkraut Solids and Liquids have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Salsify has 3.6 times more Energy, 3.6 times more Carbohydrate, 1.6 times more Sugars and 3 times more Protein than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 3 times more Omega 3 than Boiled and Drained Salsify.
• Both Boiled and Drained Salsify and Canned Sauerkraut Solids and Liquids have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.