Comparing Nutrients in 5 ounces Canned Sauerkraut with Liquids VS Salsify

Macros Ratio

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

Macro Nutrients

	Canned Sauerkraut with Liquids	Salsify	Recommended Dietary Allowance
Energy	0.93% 27kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	NA	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.67% 6.07g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	3.5% 2.52g	NA	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	0.078% 0.057g	NA	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Salsify	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.27% 0.2mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.64% 0.13mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30.2% 0.39mg	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	8.5% 34μg	9.2% 37μg	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	23% 21mg	12.6% 11.3mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Salsify	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	NA	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	26% 2.1mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	16.5% 0.38mg	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	4.05% 28.3mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.54% 131g	2.95% 109g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Sauerkraut with Liquids have 1.8 times more Vitamin C than Salsify.
• While 5 oz of Raw Salsify contain 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 Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Salsify 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 Canned Sauerkraut Solids and Liquids as well as Raw Salsify have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Sauerkraut with Liquids have 2.1 times more Iron, 33.1 times more Sodium and 1.2 times more Water than Salsify.
• While 5 oz of Raw Salsify contain 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 Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Salsify contain similar levels of Copper per five ounces.
• 5 ounces of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Canned Sauerkraut Solids and Liquids as well as Raw Salsify lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Salsify contain 4.3 times more Energy, 4.3 times more Carbohydrate and 3.6 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Salsify offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein