Comparing Nutrients in 500 calories Canned Sauerkraut with LiquidsVS Carrots

Weight per 500 calories

Canned Sauerkraut with Liquids

2632g

Carrots

1220g

Raw Carrots have 2.2 times more energy per unit of mass than Canned Sauerkraut Solids and Liquids, which is low 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 Carrots?

Macros Ratio

Protein Fat Carbs

Canned Sauerkraut with Liquids

17%

77%

Carrots

87%

500 kcal ▼

Macro Nutrients

Canned Sauerkraut with Liquidsvs Carrots

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

3%2.93g

3.7 gvs2.93 g

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

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2.8%0.89g

Saturated Fat

1.2%0.39g

0.89 gvs0.39 g

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

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54.3%0.87g

Omega 3

1.52%0.024g

0.87 gvs0.024 g

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

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5.26%0.89g

Omega 6

7.17%1.2g

0.89 gvs1.2 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

90%117g

113 gvs117 g

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

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64.6%47g

Sugars

79.7%58g

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

47 gvs58 g

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

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1.45%1.05g

Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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%3.7g

Glucose

%7.2g

3.7 gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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201%76.3g

Fiber

90%34g

76.3 gvs34 g

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

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42.8%24g

Protein

20.3%11.3g

24 gvs11.3 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Sauerkraut with Liquidsvs Carrots

2.92%26.3μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

26.3 μgvs10183 μg

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

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46%0.55mg

Vitamin B1

67%0.8mg

Thiamine

0.55 mgvs0.8 mg

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

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44.5%0.58mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.58 mgvs0.71 mg

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

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23.5%3.76mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

3.76 mgvs12 mg

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

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49%2.45mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

2.45 mgvs3.33 mg

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

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263%3.42mg

Vitamin B6

129%1.7mg

Pyridoxine

3.42 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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158%632μg

Vitamin B9

58%232μg

Folates and Folic Acid

632 μgvs232 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

80%72mg

Ascorbic acid

387 mgvs72 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

53.7%8.05mg

Tocopherols and Tocotrienols

3.7 mgvs8.05 mg

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

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285%342μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

342 μgvs161 μg

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

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Minerals

Canned Sauerkraut with Liquidsvs Carrots

79%789mg

Calcium

40.2%402mg

789 mgvs402 mg

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

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281%2.53mg

Copper

61%0.55mg

2.53 mgvs0.55 mg

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

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4.6%184μg

Fluoride

0.98%39μg

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

184 μgvs39 μg

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

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484%38.7mg

Iron

45.7%3.66mg

38.7 mgvs3.66 mg

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

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81.5%342mg

Magnesium

35%146mg

342 mgvs146 mg

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

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173%3.97mg

Manganese

76%1.74mg

3.97 mgvs1.74 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

61%427mg

526 mgvs427 mg

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

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132%4474mg

Potassium

115%3902mg

4474 mgvs3902 mg

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

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28.7%15.8μg

Selenium

2.2%1.2μg

15.8 μgvs1.2 μg

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

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1160%17395mg

Sodium

56%841mg

17395 mgvs841 mg

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

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45.5%5mg

Zinc

26.6%2.93mg

5 mgvs2.93 mg

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

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66%2435g

Water

29%1077g

2435 gvs1077 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 Carrots:

Canned Sauerkraut Solids and Liquids have 2 times more Vitamin B6, 2.7 times more Vitamin B9, 5.4 times more Vitamin C and 2.1 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 387 times more Vitamin A, 1.5 times more Vitamin B1, 3.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.2 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
Both Canned Sauerkraut Solids and Liquids and Raw Carrots have similar amounts of Vitamin B2 per 500 kcal.
Both Canned Sauerkraut Solids and Liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Sauerkraut with Liquids vs Carrots:

Canned Sauerkraut Solids and Liquids have 2 times more Calcium, 4.6 times more Copper, 10.6 times more Iron, 2.3 times more Magnesium, 2.3 times more Manganese, 1.2 times more Phosphorus, 12.9 times more Selenium, 20.7 times more Sodium, 1.7 times more Zinc and 2.3 times more Water than Raw Carrots.
Both Canned Sauerkraut Solids and Liquids and Raw Carrots have similar amounts of Potassium per 500 kcal.
Both Canned Sauerkraut Solids and Liquids as well as Raw Carrots have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Sauerkraut Solids and Liquids have 35.6 times more Omega 3, 2.2 times more Fiber and 2.1 times more Protein than Raw Carrots.
While Raw Carrots contain 1.4 times more Omega 6 and 6.4 times more Fructose than Canned Sauerkraut Solids and Liquids.
Both Canned Sauerkraut Solids and Liquids and Raw Carrots have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
Both Canned Sauerkraut Solids and Liquids as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Canned Sauerkraut with LiquidsVS Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Sauerkraut with Liquids or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: