Comparing Nutrients in 1 pound Canned Sauerkraut with LiquidsVS Carrots

Macros Ratio

Protein Fat Carbs

Canned Sauerkraut with Liquids

17%

77%

Carrots

87%

1 lb ▼

Macro Nutrients

Canned Sauerkraut with Liquidsvs Carrots

2.97%86kcal

Energy

6.4%186kcal

86 kcalvs186 kcal

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

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0.65%0.64g

Fat

1.12%1.1g

0.64 gvs1.1 g

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

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0.48%0.15g

Saturated Fat

0.45%0.15g

0.15 gvs0.15 g

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

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9.36%0.15g

Omega 3

0.57%0.009g

0.15 gvs0.009 g

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

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0.91%0.15g

Omega 6

2.67%0.45g

0.15 gvs0.45 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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15%19.4g

Carbohydrate

33.4%43.5g

19.4 gvs43.5 g

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

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11%8.07g

Sugars

29.7%21.5g

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

8.07 gvs21.5 g

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

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0.25%0.18g

Fructose

3.44%2.5g

≤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]

0.18 gvs2.5 g

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

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%0.64g

Glucose

%2.68g

0.64 gvs2.68 g

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

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Sucrose

%16.3g

NA gvs16.3 g

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

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34.6%13g

Fiber

33.4%12.7g

13 gvs12.7 g

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

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7.37%4.13g

Protein

7.53%4.2g

4.13 gvs4.2 g

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

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Vitamins

Canned Sauerkraut with Liquidsvs Carrots

0.5%4.54μg

Vitamin A

421%3787μg

RAE, retinol activity equivalents

4.54 μgvs3787 μg

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

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7.94%0.095mg

Vitamin B1

25%0.3mg

Thiamine

0.095 mgvs0.3 mg

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

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7.68%0.1mg

Vitamin B2

20.2%0.26mg

Riboflavin

0.1 mgvs0.26 mg

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

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4.05%0.65mg

Vitamin B3

28%4.46mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs4.46 mg

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

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8.44%0.42mg

Vitamin B5

24.8%1.24mg

Pantothenic acid

0.42 mgvs1.24 mg

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

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45.4%0.59mg

Vitamin B6

48%0.63mg

Pyridoxine

0.59 mgvs0.63 mg

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

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Vitamin B7

33.6%10μg

Biotin

NA μgvs10 μg

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

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27.2%109μg

Vitamin B9

21.5%86μg

Folates and Folic Acid

109 μgvs86 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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74%66.7mg

Vitamin C

29.7%26.8mg

Ascorbic acid

66.7 mgvs26.8 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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4.23%0.64mg

Vitamin E

20%3mg

Tocopherols and Tocotrienols

0.64 mgvs3 mg

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

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49%59μg

Vitamin K

50%60μg

Phytomenadione or phylloquinone

59 μgvs60 μg

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

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Minerals

Canned Sauerkraut with Liquidsvs Carrots

13.6%136mg

Calcium

15%150mg

136 mgvs150 mg

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

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48.4%0.44mg

Copper

22.7%0.2mg

0.44 mgvs0.2 mg

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

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0.79%31.8μg

Fluoride

0.36%14.5μg

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

31.8 μgvs14.5 μg

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

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83.3%6.67mg

Iron

17%1.36mg

6.67 mgvs1.36 mg

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

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14%59mg

Magnesium

13%54.4mg

59 mgvs54.4 mg

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

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29.8%0.68mg

Manganese

28.2%0.65mg

0.68 mgvs0.65 mg

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

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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 .

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13%91mg

Phosphorus

22.7%159mg

91 mgvs159 mg

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

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22.7%771mg

Potassium

42.7%1451mg

771 mgvs1451 mg

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

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4.95%2.72μg

Selenium

0.82%0.45μg

2.72 μgvs0.45 μg

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

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200%2998mg

Sodium

21%313mg

2998 mgvs313 mg

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

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7.83%0.86mg

Zinc

9.9%1.1mg

0.86 mgvs1.1 mg

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

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11.3%420g

Water

11%400g

420 gvs400 g

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

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Lets compare vitamin content per 1 pound of Canned Sauerkraut with Liquids vs Carrots:

Canned Sauerkraut Solids and Liquids have 1.3 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Carrots.
While Raw Carrots contain 835 times more Vitamin A, 3.1 times more Vitamin B1, 2.6 times more Vitamin B2, 6.9 times more Vitamin B3, 2.9 times more Vitamin B5 and 4.7 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
Both Canned Sauerkraut Solids and Liquids and Raw Carrots have similar amounts of Vitamin B6 and Vitamin K per 1 lb.
Both Canned Sauerkraut Solids and Liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Sauerkraut with Liquids vs Carrots:

Canned Sauerkraut Solids and Liquids have 2.1 times more Copper, 4.9 times more Iron, 6 times more Selenium and 9.6 times more Sodium than Raw Carrots.
While Raw Carrots contain 1.8 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Canned Sauerkraut Solids and Liquids.
Both Canned Sauerkraut Solids and Liquids and Raw Carrots have similar amounts of Calcium, Magnesium, Manganese and Water per 1 lb.
Both Canned Sauerkraut Solids and Liquids as well as Raw Carrots have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

Canned Sauerkraut Solids and Liquids have 16.5 times more Omega 3 than Raw Carrots.
While Raw Carrots contain 2.2 times more Energy, 2.2 times more Carbohydrate and 2.7 times more Sugars than Canned Sauerkraut Solids and Liquids.
Both Canned Sauerkraut Solids and Liquids and Raw Carrots have similar amounts of Fiber and Protein per 1 lb.
Both Canned Sauerkraut Solids and Liquids as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Canned Sauerkraut with LiquidsVS Agar SeaweedCarrotsVS Agar SeaweedCanned Sauerkraut with LiquidsVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 1 pound Canned Sauerkraut with LiquidsVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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