Comparing Nutrients in 100 grams Canned Sauerkraut with Liquids VS Rutabagas

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Canned Sauerkraut with Liquids	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	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.86% 0.093mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	7.7% 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	5.25% 21μg	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	27.8% 25mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Rutabagas	Recommended Dietary Allowance
Calcium	3% 30mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	3.56% 0.032mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	6.57% 0.15mg	5.7% 0.13mg	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	7.57% 53mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	8.97% 305mg	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	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.4% 89.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Canned Sauerkraut with Liquids versus 100 g of 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 Rutabagas:

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

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

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

Comparison of macro-nutrients per 100 grams:

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