Comparing Nutrients in 14 ounces OrangesVS Canned Sauerkraut with Liquids

Macros Ratio

Protein Fat Carbs

Oranges

91%

Canned Sauerkraut with Liquids

17%

77%

14 oz ▼

Macro Nutrients

Orangesvs Canned Sauerkraut with Liquids

6.43%187kcal

Energy

2.6%75.4kcal

187 kcalvs75.4 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Fruits rich in Energy

0.49%0.48g

Fat

0.57%0.56g

0.48 gvs0.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Fruits rich in Fat

0.19%0.06g

Saturated Fat

0.42%0.13g

0.06 gvs0.13 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Fruits rich in Saturated Fat

1.74%0.028g

Omega 3

8.2%0.13g

0.028 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Fruits rich in Omega 3

0.42%0.071g

Omega 6

0.79%0.13g

0.071 gvs0.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Fruits rich in Cholesterol

36%46.6g

Carbohydrate

13%17g

46.6 gvs17 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate

51%37g

Sugars

9.74%7.06g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

37 gvs7.06 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Sugars

Fructose

0.22%0.16g

≤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]

NA gvs0.16 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Fruits rich in Fructose

Glucose

%0.56g

NA gvs0.56 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Fruits rich in Sucrose

25%9.53g

Fiber

30.3%11.5g

9.53 gvs11.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber

6.66%3.73g

Protein

6.45%3.6g

3.73 gvs3.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Canned Sauerkraut with Liquids

4.85%43.7μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

43.7 μgvs3.97 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

28.8%0.35mg

Vitamin B1

6.95%0.083mg

Thiamine

0.35 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

12.2%0.16mg

Vitamin B2

6.7%0.087mg

Riboflavin

0.16 mgvs0.087 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

7%1.1mg

Vitamin B3

3.55%0.57mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs0.57 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

20%0.99mg

Vitamin B5

7.4%0.37mg

Pantothenic acid

0.99 mgvs0.37 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

18.3%0.24mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.24 mgvs0.52 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B7

29.8%119μg

Vitamin B9

24%95μg

Folates and Folic Acid

119 μgvs95 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

235%211mg

Vitamin C

65%58.3mg

Ascorbic acid

211 mgvs58.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

4.76%0.71mg

Vitamin E

3.7%0.56mg

Tocopherols and Tocotrienols

0.71 mgvs0.56 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Fruits rich in Vitamin E

0%0μg

Vitamin K

43%51.6μg

Phytomenadione or phylloquinone

0 μgvs51.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Fruits rich in Vitamin K

Minerals

Orangesvs Canned Sauerkraut with Liquids

16%159mg

Calcium

12%119mg

159 mgvs119 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Fruits rich in Calcium

20%0.18mg

Copper

42.3%0.38mg

0.18 mgvs0.38 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Fruits rich in Copper

Fluoride

0.69%27.8μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs27.8 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Fruits rich in Fluoride

4.96%0.4mg

Iron

73%5.83mg

0.4 mgvs5.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Fruits rich in Iron

9.45%39.7mg

Magnesium

12.3%51.6mg

39.7 mgvs51.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Fruits rich in Magnesium

4.3%0.099mg

Manganese

26%0.6mg

0.099 mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Fruits rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Fruits rich in Molybdenum

7.94%55.6mg

Phosphorus

11.3%79.4mg

55.6 mgvs79.4 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Fruits rich in Phosphorus

21%718mg

Potassium

20%675mg

718 mgvs675 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Fruits rich in Potassium

3.6%2μg

Selenium

4.33%2.4μg

2 μgvs2.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Fruits rich in Selenium

0%0mg

Sodium

175%2623mg

0 mgvs2623 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Fruits rich in Sodium

2.53%0.28mg

Zinc

6.86%0.75mg

0.28 mgvs0.75 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Fruits rich in Zinc

9.3%344g

Water

9.92%367g

344 gvs367 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Fruits rich in Water

Lets compare vitamin content per 14 ounces of Oranges vs Canned Sauerkraut with Liquids:

Raw Oranges have 11 times more Vitamin A, 4.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.3 times more Vitamin B9, 3.6 times more Vitamin C and 1.3 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
While Canned Sauerkraut Solids and Liquids contain 2.2 times more Vitamin B6 and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Canned Sauerkraut with Liquids:

Raw Oranges have 1.3 times more Calcium than Canned Sauerkraut Solids and Liquids.
While Canned Sauerkraut Solids and Liquids contain 2.1 times more Copper, 14.7 times more Iron, 1.3 times more Magnesium, 6 times more Manganese, 1.4 times more Phosphorus, more Sodium and 2.7 times more Zinc than Raw Oranges.
Both Raw Oranges and Canned Sauerkraut Solids and Liquids have similar amounts of Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Oranges have 2.5 times more Energy, 2.7 times more Carbohydrate and 5.3 times more Sugars than Canned Sauerkraut Solids and Liquids.
While Canned Sauerkraut Solids and Liquids contain 4.7 times more Omega 3 than Raw Oranges.
Both Raw Oranges and Canned Sauerkraut Solids and Liquids have similar amounts of Fiber and Protein per 14 oz.
Both Raw Oranges as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

OrangesVS Valencia OrangesCanned Sauerkraut with LiquidsVS Valencia OrangesOrangesVS Agar SeaweedCanned Sauerkraut with LiquidsVS Agar Seaweed

Compare Foods

Comparing Nutrients in 14 ounces OrangesVS Canned Sauerkraut with Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: