Comparing Nutrients in 5 ounces Canned Sauerkraut with Liquids VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Sauerkraut with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	0.93% 27kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Toasted Sunflower Seeds	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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.27% 0.2mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.64% 0.13mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sauerkraut with Liquids VS Toasted Sunflower Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Sauerkraut with Liquids vs Toasted Sunflower Seeds:

• 5 ounces of Canned Sauerkraut with Liquids have 10.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 15.5 times more Vitamin B1, 13 times more Vitamin B2, 29.4 times more Vitamin B3, 75.9 times more Vitamin B5, 6.2 times more Vitamin B6 and 9.9 times more Vitamin B9 than Canned Sauerkraut Solids and Liquids.
• 5 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Sauerkraut Solids and Liquids as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 5 ounces of Canned Sauerkraut with Liquids have 220.3 times more Sodium and 92.5 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 19.1 times more Copper, 4.6 times more Iron, 9.9 times more Magnesium, 14 times more Manganese, 57.9 times more Phosphorus, 2.9 times more Potassium and 27.9 times more Zinc than Canned Sauerkraut Solids and Liquids.
• 5 ounces of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 32.6 times more Energy, 405.7 times more Fat, 175.1 times more Saturated Fat, 2.4 times more Omega 3, 1099.7 times more Omega 6, 4.8 times more Carbohydrate, 4 times more Fiber and 18.9 times more Protein than Canned Sauerkraut Solids and Liquids.
• 5 ounces of Canned Sauerkraut with Liquids provide inadequate amounts of Energy, Omega 6 and Protein