Comparing Nutrients in 100 grams Canned Sauerkraut with Liquids VS Boiled Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Boiled Rutabagas	11%	5%	84%

Macro Nutrients

	Canned Sauerkraut with Liquids	Boiled Rutabagas	Recommended Dietary Allowance
Energy	0.66% 19kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	5.26% 6.84g	130g per day for Men 19-50 years
Sugars	2.46% 1.78g	5.45% 3.95g	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	0.055% 0.04g	2.12% 1.54g	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	% 0.14g	% 2.06g	g per day for Men 19-50 years
Sucrose	NA	% 0.35g	g per day for Men 19-50 years
Fiber	7.63% 2.9g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	4.47% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.86% 0.093mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	7.85% 0.1mg	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% 24μg	3.75% 15μg	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	16.3% 14.7mg	21% 19mg	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	0.93% 0.14mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	3% 30mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	3.22% 0.029mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7μg	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	18.4% 1.47mg	2.25% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	6.57% 0.15mg	4.2% 0.097mg	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	2.86% 20mg	5.86% 41mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	6.35% 216mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	44% 661mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.47% 92g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Canned Sauerkraut with Liquids have 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 65 times more Vitamin K than Boiled Rutabagas.
• While 100 g of Boiled and Drained Rutabagas contain 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.3 times more Vitamin C than Canned Sauerkraut Solids and Liquids.
• 100 grams of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• 100 grams of Boiled Rutabagas have insufficient amounts of Vitamin K
• Both Canned Sauerkraut Solids and Liquids as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Canned Sauerkraut with Liquids have 1.7 times more Calcium, 3.3 times more Copper, 8.2 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese and 132.2 times more Sodium than Boiled Rutabagas.
• While 100 g of Boiled and Drained Rutabagas contain 2.1 times more Phosphorus and 1.3 times more Potassium than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut with Liquids and Boiled Rutabagas contain similar levels of Water per 100 grams.
• 100 grams of Boiled Rutabagas lack sufficient amounts of Calcium
• Both Canned Sauerkraut Solids and Liquids as well as Boiled and Drained Rutabagas lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Sauerkraut with Liquids have 1.6 times more Fiber than Boiled Rutabagas.
• While 100 g of Boiled and Drained Rutabagas contain 1.7 times more Omega 3, 1.6 times more Carbohydrate, 2.2 times more Sugars and 38.5 times more Fructose than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Boiled and Drained Rutabagas provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.