Comparing Nutrients in 5 ounces Canned Sauerkraut with Liquids VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Canned Sauerkraut with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	0.93% 27kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.18% 0.031g	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	3.85% 5g	130g per day for Men 19-50 years
Sugars	3.5% 2.52g	5.04% 3.66g	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	2.6% 1.9g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.1g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.27% 0.2mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.64% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.63% 0.099mg	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	7.1% 28.3μg	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	110% 99mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.4μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	0.24% 9.8μg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	4.2% 0.096mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sauerkraut with Liquids VS Tomato Juice with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Sauerkraut with Liquids vs Tomato Juice with Salt:

• 5 ounces of Canned Sauerkraut with Liquids have 1.9 times more Vitamin B6 and 5.7 times more Vitamin K than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 23 times more Vitamin A, 4.8 times more Vitamin B1, 3.5 times more Vitamin B2, 4.7 times more Vitamin B3, 4.8 times more Vitamin C and 2.3 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Tomato Juice with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• 5 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Canned Sauerkraut Solids and Liquids as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Sauerkraut with Liquids vs Tomato Juice with Salt:

• 5 ounces of Canned Sauerkraut with Liquids have 3 times more Calcium, 2.3 times more Copper, 3.8 times more Iron, 2.2 times more Manganese and 2.6 times more Sodium than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 1.3 times more Potassium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Tomato Juice with Salt contain similar levels of Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Canned Sauerkraut Solids and Liquids as well as Canned Tomato Juice with Salt lack sufficient amounts of Fluoride, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Sauerkraut with Liquids have 6.6 times more Omega 3, 1.2 times more Carbohydrate and 7.3 times more Fiber than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 1.4 times more Sugars than Canned Sauerkraut Solids and Liquids.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Omega 3 and Fiber
• Both Canned Sauerkraut Solids and Liquids as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.