Comparing Nutrients in 500 calories Canned Sauerkraut with LiquidsVS Oranges

Weight per 500 calories

Canned Sauerkraut with Liquids

2632g

Oranges

1064g

Raw Oranges have 2.5 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 Oranges?

Macros Ratio

Protein Fat Carbs

Canned Sauerkraut with Liquids

17%

77%

Oranges

91%

500 kcal ▼

Macro Nutrients

Canned Sauerkraut with Liquidsvs Oranges

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

1.3%1.28g

3.7 gvs1.28 g

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

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2.8%0.89g

Saturated Fat

0.5%0.16g

0.89 gvs0.16 g

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

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54.3%0.87g

Omega 3

4.65%0.074g

0.87 gvs0.074 g

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

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5.26%0.89g

Omega 6

1.13%0.19g

0.89 gvs0.19 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

96%125g

113 gvs125 g

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

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64.6%47g

Sugars

137%99g

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

47 gvs99 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

67%25.5g

76.3 gvs25.5 g

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

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42.8%24g

Protein

18%10g

24 gvs10 g

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

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Vitamins

Canned Sauerkraut with Liquidsvs Oranges

2.92%26.3μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

26.3 μgvs117 μg

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

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46%0.55mg

Vitamin B1

77%0.93mg

Thiamine

0.55 mgvs0.93 mg

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

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44.5%0.58mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.58 mgvs0.43 mg

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

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23.5%3.76mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

3.76 mgvs3 mg

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

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49%2.45mg

Vitamin B5

53%2.66mg

Pantothenic acid

2.45 mgvs2.66 mg

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

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263%3.42mg

Vitamin B6

49%0.64mg

Pyridoxine

3.42 mgvs0.64 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

79.8%319μg

Folates and Folic Acid

632 μgvs319 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

629%566mg

Ascorbic acid

387 mgvs566 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

12.8%1.9mg

Tocopherols and Tocotrienols

3.7 mgvs1.9 mg

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

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285%342μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

342 μgvs0 μg

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

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Minerals

Canned Sauerkraut with Liquidsvs Oranges

79%789mg

Calcium

42.6%426mg

789 mgvs426 mg

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

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281%2.53mg

Copper

53%0.48mg

2.53 mgvs0.48 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

13.3%1.06mg

38.7 mgvs1.06 mg

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

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81.5%342mg

Magnesium

25.3%106mg

342 mgvs106 mg

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

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173%3.97mg

Manganese

11.6%0.27mg

3.97 mgvs0.27 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

21.3%149mg

526 mgvs149 mg

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

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132%4474mg

Potassium

56.6%1926mg

4474 mgvs1926 mg

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

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28.7%15.8μg

Selenium

9.67%5.3μg

15.8 μgvs5.3 μg

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

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1160%17395mg

Sodium

0%0mg

17395 mgvs0 mg

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

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45.5%5mg

Zinc

6.77%0.74mg

5 mgvs0.74 mg

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

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66%2435g

Water

25%923g

2435 gvs923 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 Oranges:

Canned Sauerkraut Solids and Liquids have 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.4 times more Vitamin B6, 2 times more Vitamin B9, 1.9 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 4.4 times more Vitamin A, 1.7 times more Vitamin B1 and 1.5 times more Vitamin C than Canned Sauerkraut Solids and Liquids.
Both Canned Sauerkraut Solids and Liquids and Raw Oranges have similar amounts of Vitamin B5 per 500 kcal.
Both Canned Sauerkraut Solids and Liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Canned Sauerkraut Solids and Liquids have 1.9 times more Calcium, 5.3 times more Copper, 36.4 times more Iron, 3.2 times more Magnesium, 14.9 times more Manganese, 3.5 times more Phosphorus, 2.3 times more Potassium, 3 times more Selenium, more Sodium, 6.7 times more Zinc and 2.6 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Canned Sauerkraut Solids and Liquids have 11.7 times more Omega 3, 4.7 times more Omega 6, 3 times more Fiber and 2.4 times more Protein than Raw Oranges.
While Raw Oranges contain 2.1 times more Sugars than Canned Sauerkraut Solids and Liquids.
Both Canned Sauerkraut Solids and Liquids and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Canned Sauerkraut Solids and Liquids as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Sauerkraut with LiquidsVS Agar SeaweedOrangesVS Agar SeaweedCanned Sauerkraut with LiquidsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Canned Sauerkraut with LiquidsVS Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: