Comparing Nutrients in 7 ounces Navel Oranges VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Navel Oranges	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	6.53% 8.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	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	2.5% 0.058mg	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	6.52% 45.6mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.44% 0.16mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Sauerkraut with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges 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 Navel Oranges vs Canned Sauerkraut with Liquids:

• 7 ounces of Navel Oranges have 3.2 times more Vitamin B1, 2.3 times more Vitamin B2, 3 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 4 times more Vitamin C than Canned Sauerkraut with Liquids.
• While 7 oz of Canned Sauerkraut Solids and Liquids contain 1.6 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• 7 ounces of Navel Oranges 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 Navel Oranges 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 Navel Oranges vs Canned Sauerkraut with Liquids:

• 7 ounces of Navel Oranges have 1.4 times more Calcium than Canned Sauerkraut with Liquids.
• While 7 oz of Canned Sauerkraut Solids and Liquids contain 2.5 times more Copper, 11.3 times more Iron, 5.2 times more Manganese and 661 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Canned Sauerkraut with Liquids contain similar levels of Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges 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 Navel Oranges have 2.9 times more Carbohydrate, 4.8 times more Sugars and 56.3 times more Fructose than Canned Sauerkraut with Liquids.
• While 7 oz of Canned Sauerkraut Solids and Liquids contain 3.7 times more Omega 3 and 1.3 times more Fiber than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Navel Oranges as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.