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

Macros Ratio

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

Macro Nutrients

	Canned Sauerkraut with Liquids	Boiled Rutabagas	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.44% 0.075g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	11% 7.84g	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	4.2% 3.06g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	15% 5.75g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	8.87% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.6% 0.2mg	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	7.44% 29.8μg	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	41.5% 37.3mg	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	1.85% 0.28mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	6.4% 0.058mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	8.37% 0.19mg	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	11.6% 81.4mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	12.6% 429mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sauerkraut with Liquids VS Boiled Rutabagas per 7 oz

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

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

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

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

• 7 ounces of Canned Sauerkraut with Liquids have 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 and 132.2 times more Sodium than Boiled Rutabagas.
• While 7 oz of Boiled and Drained Rutabagas contain 2.1 times more Phosphorus and 1.3 times more Potassium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Boiled Rutabagas contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Rutabagas lack sufficient amounts of Calcium
• Both Canned Sauerkraut Solids and Liquids as well as Boiled and Drained Rutabagas 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 1.6 times more Fiber than Boiled Rutabagas.
• While 7 oz of Boiled and Drained Rutabagas contain 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.
• Both Canned Sauerkraut Solids and Liquids as well as Boiled and Drained Rutabagas provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.