Comparing Nutrients in 7 ounces Boiled Rutabagas VS Canned Sauerkraut with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas	11%	5%	84%
Canned Sauerkraut with Liquids	17%	6%	77%

Macro Nutrients

	Boiled Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	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	10.4% 13.6g	6.53% 8.5g	130g per day for Men 19-50 years
Sugars	11% 7.84g	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	4.2% 3.06g	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	% 4.1g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	7.44% 29.8μg	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	41.5% 37.3mg	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	3.18% 0.48mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	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	4.47% 0.36mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	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	11.6% 81.4mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	9.92% 337mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	87.4% 1312mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.96% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Rutabagas vs Canned Sauerkraut with Liquids:

• Boiled and Drained Rutabagas have 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin C and 1.7 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 65 times more Vitamin K than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Rutabagas vs Canned Sauerkraut with Liquids:

• Boiled and Drained Rutabagas have 2.1 times more Phosphorus and 1.3 times more Potassium than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 1.7 times more Calcium, 3.3 times more Copper, 8.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 132.2 times more Sodium and 1.6 times more Zinc than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Canned Sauerkraut Solids and Liquids have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Rutabagas have 1.6 times more Energy, 1.7 times more Omega 3, 1.6 times more Carbohydrate, 2.2 times more Sugars and 38.5 times more Fructose than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 1.6 times more Fiber than Boiled and Drained Rutabagas.
• Both Boiled and Drained Rutabagas and Canned Sauerkraut Solids and Liquids have similar amounts of Protein per 7 oz.
• Both Boiled and Drained Rutabagas as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.