Comparing Nutrients in 7 ounces Fresh Orange juice VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Fresh Orange juice	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	6.53% 8.5g	130g per day for Men 19-50 years
Sugars	23% 16.7g	4.87% 3.53g	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	5.8% 4.2g	0.11% 0.079g	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	% 3.6g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	15% 5.75g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	20% 0.26mg	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	15% 59.5μg	12% 47.6μg	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	110% 99mg	32.4% 29mg	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	0.53% 0.079mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	4.96% 0.4mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	13% 0.3mg	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	4.8% 33.7mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	87.4% 1312mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Canned Sauerkraut with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Canned Sauerkraut with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Canned Sauerkraut with Liquids:

• 7 ounces of Fresh Orange juice have 4.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B9 and 3.4 times more Vitamin C than Canned Sauerkraut with Liquids.
• While 7 oz of Canned Sauerkraut Solids and Liquids contain 3.3 times more Vitamin B6 and 130 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 7 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Raw Orange juice as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Canned Sauerkraut with Liquids:

• 7 oz of Canned Sauerkraut Solids and Liquids contain 2.7 times more Calcium, 2.2 times more Copper, 7.4 times more Iron, 10.8 times more Manganese and 661 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Canned Sauerkraut with Liquids contain similar levels of Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Raw Orange juice as well as Canned Sauerkraut Solids and Liquids lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 2.4 times more Carbohydrate, 4.7 times more Sugars and 53 times more Fructose than Canned Sauerkraut with Liquids.
• While 7 oz of Canned Sauerkraut Solids and Liquids contain 3 times more Omega 3 and 14.5 times more Fiber than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.