Comparing Nutrients in 100 grams Rutabagas VS Canned Sauerkraut with Liquids

Macros Ratio

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

Macro Nutrients

	Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	1.28% 37kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.63% 8.6g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	6.15% 4.46g	2.46% 1.78g	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	2.22% 1.6g	0.055% 0.04g	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	% 2.3g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.53g	NA	g per day for Men 19-50 years
Fiber	6.05% 2.3g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.93% 1.08g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	1.86% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	10% 0.13mg	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	5.25% 21μg	6% 24μg	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	27.8% 25mg	16.3% 14.7mg	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	2% 0.3mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rutabagas	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	4.3% 43mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	3.56% 0.032mg	10.7% 0.096mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7μg	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	5.5% 0.44mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	6.57% 0.15mg	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	7.57% 53mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	8.97% 305mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Rutabagas VS Canned Sauerkraut with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Rutabagas versus 100 g of Canned Sauerkraut with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rutabagas vs Canned Sauerkraut with Liquids:

• 100 grams of Rutabagas have 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 with Liquids.
• While 100 g of Canned Sauerkraut Solids and Liquids contain 1.3 times more Vitamin B6 and 43.3 times more Vitamin K than Raw Rutabagas.
• Both Rutabagas and Canned Sauerkraut with Liquids provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Rutabagas have insufficient amounts of Vitamin K
• 100 grams of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Rutabagas as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rutabagas vs Canned Sauerkraut with Liquids:

• 100 grams of Rutabagas have 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 with Liquids.
• While 100 g of Canned Sauerkraut Solids and Liquids contain 3 times more Copper, 3.3 times more Iron and 55.1 times more Sodium than Raw Rutabagas.
• Both Rutabagas and Canned Sauerkraut with Liquids contain similar levels of Manganese and Water per 100 grams.
• 100 grams of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Raw Rutabagas as well as Canned Sauerkraut Solids and Liquids lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rutabagas have 1.6 times more Omega 3, 2 times more Carbohydrate, 2.5 times more Sugars and 40.3 times more Fructose than Canned Sauerkraut with Liquids.
• While 100 g of Canned Sauerkraut Solids and Liquids contain 1.3 times more Fiber than Raw Rutabagas.
• Both Raw Rutabagas as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.