Comparing Nutrients in 5 ounces Salsify VS Canned Sauerkraut with Liquids

Macros Ratio

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

Macro Nutrients

	Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	4% 116kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	NA	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	NA	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	20.3% 26.4g	4.67% 6.07g	130g per day for Men 19-50 years
Sugars	NA	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	12.3% 4.68g	11% 4.1g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	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	9.45% 0.11mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	1.27% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	2.64% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.2% 0.39mg	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	9.2% 37μg	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	12.6% 11.3mg	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	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.4% 18.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	8.5% 85mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	12.4% 0.99mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	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	15% 106mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	62.5% 937mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.95% 109g	3.54% 131g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Salsify have 3.8 times more Vitamin B1, 10 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Canned Sauerkraut with Liquids.
• While 5 oz of Canned Sauerkraut Solids and Liquids contain 1.8 times more Vitamin C than Raw Salsify.
• Both Salsify and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Salsify 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 Salsify vs Canned Sauerkraut with Liquids:

• 5 ounces of Salsify have 2 times more Calcium, 1.8 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Canned Sauerkraut with Liquids.
• While 5 oz of Canned Sauerkraut Solids and Liquids contain 2.1 times more Iron and 33.1 times more Sodium than Raw Salsify.
• Both Salsify and Canned Sauerkraut with Liquids contain similar levels of Copper and Water per five ounces.
• 5 ounces of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Raw Salsify 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 Salsify have 4.3 times more Energy, 4.3 times more Carbohydrate and 3.6 times more Protein than Canned Sauerkraut with Liquids.
• Both Salsify and Canned Sauerkraut with Liquids offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein