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

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Boiled Salsify	15%	2%	83%

Macro Nutrients

	Canned Sauerkraut with Liquids	Boiled Salsify	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.75% 0.13g	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	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	7.94% 5.75g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	9.67% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Boiled Salsify	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	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	4.86% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	33.3% 0.43mg	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	10% 9.13mg	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	2.5% 0.38mg	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	Boiled Salsify	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	15.4% 0.14mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	18% 0.42mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	87.4% 1312mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.34% 161g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Sauerkraut with Liquids have 1.6 times more Vitamin B9, 3.2 times more Vitamin C and 43.3 times more Vitamin K than Boiled Salsify.
• While 7 oz of Boiled and Drained Salsify contain 2.7 times more Vitamin B1, 7.9 times more Vitamin B2, 2.7 times more Vitamin B3, 3 times more Vitamin B5 and 1.7 times more Vitamin B6 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 Salsify have insufficient amounts of Vitamin K
• Both Canned Sauerkraut Solids and Liquids as well as Boiled and Drained Salsify 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 Salsify:

• 7 ounces of Canned Sauerkraut with Liquids have 1.4 times more Copper, 2.7 times more Iron and 41.3 times more Sodium than Boiled Salsify.
• While 7 oz of Boiled and Drained Salsify contain 1.6 times more Calcium, 1.4 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Boiled Salsify contain similar levels of 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 Boiled and Drained Salsify lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Sauerkraut with Liquids have 3 times more Omega 3 than Boiled Salsify.
• While 7 oz of Boiled and Drained Salsify contain 3.6 times more Energy, 3.6 times more Carbohydrate, 1.6 times more Sugars and 3 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Boiled Salsify offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein
• 7 ounces of Boiled Salsify provide inadequate amounts of Omega 3
• Both Canned Sauerkraut Solids and Liquids as well as Boiled and Drained Salsify provide inadequate amounts of Omega 6 in seven ounces.