Comparing Nutrients in 7 ounces Canned Sauerkraut with Liquids VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Rutabagas	11%	4%	85%

Macro Nutrients

	Canned Sauerkraut with Liquids	Rutabagas	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.41% 0.069g	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	13% 17g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	12.2% 8.85g	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	4.4% 3.2g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	g per day for Men 19-50 years
Fiber	15% 5.75g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.3% 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	10.4% 41.7μg	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	55% 49.6mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Rutabagas	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	7.06% 0.064mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	11.3% 0.26mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	18% 605mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 177g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Sauerkraut with Liquids versus 7 oz of 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 Rutabagas:

• 7 ounces of Canned Sauerkraut with Liquids have 1.3 times more Vitamin B6 and 43.3 times more Vitamin K than Rutabagas.
• While 7 oz of Raw Rutabagas contain 4.3 times more Vitamin B1, 1.8 times more Vitamin B2, 4.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin C and 2.1 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Rutabagas 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, Vitamin B5 and Vitamin E
• 7 ounces of Rutabagas have insufficient amounts of Vitamin K
• Both Canned Sauerkraut Solids and Liquids as well as Raw Rutabagas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Sauerkraut with Liquids have 3 times more Copper, 3.3 times more Iron and 55.1 times more Sodium than Rutabagas.
• While 7 oz of Raw Rutabagas contain 1.4 times more Calcium, 1.5 times more Magnesium, 2.7 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Rutabagas contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Canned Sauerkraut Solids and Liquids as well as Raw Rutabagas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Sauerkraut with Liquids have 1.3 times more Fiber than Rutabagas.
• While 7 oz of Raw Rutabagas contain 1.6 times more Omega 3, 2 times more Carbohydrate, 2.5 times more Sugars and 40.3 times more Fructose than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Rutabagas provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.