Comparing Nutrients in 500 calories Canned Sauerkraut with LiquidsVS Boiled Kidney Beans

Weight per 500 calories

Canned Sauerkraut with Liquids

2632g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 6.7 times more energy per unit of mass than Canned Sauerkraut Solids and Liquids, which is average in comparison to other foods. Canned Sauerkraut with Liquids having very low energy density.

Which food has more nutrients per 500 calories - Canned Sauerkraut with Liquids or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Canned Sauerkraut with Liquids

17%

77%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Canned Sauerkraut with Liquidsvs Boiled Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.8%3.7g

Fat

2.03%1.97g

3.7 gvs1.97 g

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

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2.8%0.89g

Saturated Fat

0.9%0.29g

0.89 gvs0.29 g

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

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54.3%0.87g

Omega 3

42%0.67g

0.87 gvs0.67 g

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

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5.26%0.89g

Omega 6

2.5%0.43g

0.89 gvs0.43 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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86.6%113g

Carbohydrate

69%89.8g

113 gvs89.8 g

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

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64.6%47g

Sugars

1.74%1.26g

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

47 gvs1.26 g

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

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1.45%1.05g

Fructose

≤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]

1.05 gvsNA g

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

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%3.7g

Glucose

3.7 gvsNA g

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

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Sucrose

NA gvsNA g

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

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201%76.3g

Fiber

66.3%25g

76.3 gvs25 g

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

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42.8%24g

Protein

61%34g

24 gvs34 g

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

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Vitamins

Canned Sauerkraut with Liquidsvs Boiled Kidney Beans

2.92%26.3μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

26.3 μgvs0 μg

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

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46%0.55mg

Vitamin B1

52.5%0.63mg

Thiamine

0.55 mgvs0.63 mg

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

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44.5%0.58mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.58 mgvs0.23 mg

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

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23.5%3.76mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

3.76 mgvs2.28 mg

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

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49%2.45mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

2.45 mgvs0.87 mg

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

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263%3.42mg

Vitamin B6

36.3%0.47mg

Pyridoxine

3.42 mgvs0.47 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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158%632μg

Vitamin B9

128%512μg

Folates and Folic Acid

632 μgvs512 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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430%387mg

Vitamin C

5.25%4.72mg

Ascorbic acid

387 mgvs4.72 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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24.6%3.7mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

3.7 mgvs0.12 mg

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

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285%342μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

342 μgvs33 μg

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

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Minerals

Canned Sauerkraut with Liquidsvs Boiled Kidney Beans

79%789mg

Calcium

13.8%138mg

789 mgvs138 mg

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

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281%2.53mg

Copper

94%0.85mg

2.53 mgvs0.85 mg

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

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4.6%184μg

Fluoride

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

184 μgvsNA μg

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

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484%38.7mg

Iron

109%8.74mg

38.7 mgvs8.74 mg

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

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81.5%342mg

Magnesium

39.4%165mg

342 mgvs165 mg

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

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173%3.97mg

Manganese

73.6%1.7mg

3.97 mgvs1.7 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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75%526mg

Phosphorus

77.6%543mg

526 mgvs543 mg

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

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132%4474mg

Potassium

47%1594mg

4474 mgvs1594 mg

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

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28.7%15.8μg

Selenium

7.87%4.33μg

15.8 μgvs4.33 μg

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

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1160%17395mg

Sodium

0.26%3.94mg

17395 mgvs3.94 mg

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

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45.5%5mg

Zinc

35.8%3.94mg

5 mgvs3.94 mg

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

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66%2435g

Water

7.12%264g

2435 gvs264 g

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

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Lets compare vitamin content per 500 calories of Canned Sauerkraut with Liquids vs Boiled Kidney Beans:

Canned Sauerkraut Solids and Liquids have 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B5, 7.2 times more Vitamin B6, 1.2 times more Vitamin B9, 81.9 times more Vitamin C, 31.2 times more Vitamin E and 10.3 times more Vitamin K than Boiled All Types Kidney Beans.
Both Canned Sauerkraut Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 500 kcal.
Both Canned Sauerkraut Solids and Liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Sauerkraut with Liquids vs Boiled Kidney Beans:

Canned Sauerkraut Solids and Liquids have 5.7 times more Calcium, 3 times more Copper, 4.4 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 2.8 times more Potassium, 3.6 times more Selenium, 4418.3 times more Sodium, 1.3 times more Zinc and 9.2 times more Water than Boiled All Types Kidney Beans.
Both Canned Sauerkraut Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Sauerkraut Solids and Liquids have 1.3 times more Omega 3, 2.1 times more Omega 6, 1.3 times more Carbohydrate, 37.2 times more Sugars and 3 times more Fiber than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.4 times more Protein than Canned Sauerkraut Solids and Liquids.
Both Canned Sauerkraut Solids and Liquids and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Canned Sauerkraut Solids and Liquids as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Sauerkraut with LiquidsVS Agar SeaweedBoiled Kidney BeansVS Agar SeaweedCanned Sauerkraut with LiquidsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Canned Sauerkraut with LiquidsVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Sauerkraut with Liquids or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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