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

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Sauerkraut with Liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.53% 8.5g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	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	0.11% 0.079g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15% 5.75g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	14% 0.18mg	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	12% 47.6μg	15% 59.5μg	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	32.4% 29mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	36.5% 2.9mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	NA	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	5.67% 39.7mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	87.4% 1312mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.4% 163g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Canned Sauerkraut with Liquids vs Oranges with Peel :

• 7 ounces of Canned Sauerkraut with Liquids have 1.4 times more Vitamin B6 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 4.8 times more Vitamin B1, 2.3 times more Vitamin B2, 3.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 4.8 times more Vitamin C than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Oranges with Peel provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Canned Sauerkraut Solids and Liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Sauerkraut with Liquids vs Oranges with Peel :

• 7 ounces of Canned Sauerkraut with Liquids have 1.7 times more Copper, 1.8 times more Iron and 330.5 times more Sodium than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.3 times more Calcium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Oranges with Peel contain similar levels of Magnesium, Phosphorus, Potassium and Water per seven ounces.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Sauerkraut with Liquids have 2.1 times more Omega 3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.3 times more Energy, 3.6 times more Carbohydrate, 1.6 times more Fiber and 1.4 times more Protein than Canned Sauerkraut Solids and Liquids.
• 7 ounces of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Canned Sauerkraut Solids and Liquids as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.