Comparing Nutrients in 100 grams Salsify VS Canned Sauerkraut with Liquids

Macros Ratio

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

Macro Nutrients

	Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	2.83% 82kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	2.06% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	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	14.3% 18.6g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Salsify	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	6.67% 0.08mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	1.86% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	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	6.5% 26μg	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	8.9% 8mg	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	NA	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salsify	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	6% 60mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	9.9% 0.089mg	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	8.75% 0.7mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	10.7% 75mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	44% 661mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.1% 77g	2.5% 93g	3700g per day for Men 19-50 years

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

• Raw Salsify has 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.
• While Canned Sauerkraut Solids and Liquids contain 1.8 times more Vitamin C than Raw Salsify.
• Both Raw Salsify and Canned Sauerkraut Solids and Liquids have similar amounts of Vitamin B9 per 100 g.
• Both Raw Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Raw Salsify has 2 times more Calcium, 1.8 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium, 1.3 times more Selenium and 2 times more Zinc than Canned Sauerkraut Solids and Liquids.
• While Canned Sauerkraut Solids and Liquids contain 2.1 times more Iron and 33.1 times more Sodium than Raw Salsify.
• Both Raw Salsify and Canned Sauerkraut Solids and Liquids have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Salsify has 4.3 times more Energy, 4.3 times more Carbohydrate and 3.6 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Raw Salsify and Canned Sauerkraut Solids and Liquids have similar amounts of Fiber per 100 g.
• Both Raw Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.