Comparing Nutrients in 7 ounces Canned Sauerkraut with Liquids VS Salsify

Macros Ratio

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

Macro Nutrients

	Canned Sauerkraut with Liquids	Salsify	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	NA	32g per day for Men 19-50 years
Omega 3	4.1% 0.065g	NA	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	NA	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	28.4% 37g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	33.6% 0.44mg	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	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	42.3% 0.55mg	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	13% 51.6μg	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	32.4% 29mg	17.6% 16mg	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	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	Salsify	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19.6% 0.18mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	23% 0.53mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	87.4% 1312mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.13% 153g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Sauerkraut with Liquids have 1.8 times more Vitamin C than Salsify.
• While 7 oz of Raw Salsify contain 3.8 times more Vitamin B1, 10 times more Vitamin B2, 3.5 times more Vitamin B3, 4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Salsify 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 Salsify 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 Salsify:

• 7 ounces of Canned Sauerkraut with Liquids have 2.1 times more Iron, 33.1 times more Sodium and 1.2 times more Water than Salsify.
• While 7 oz of Raw Salsify contain 2 times more Calcium, 1.8 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Salsify contain similar levels of Copper 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 Salsify lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Salsify contain 4.3 times more Energy, 4.3 times more Carbohydrate and 3.6 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Salsify offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Sauerkraut with Liquids provide inadequate amounts of Energy and Protein