Comparing Nutrients in 500 calories Canned Sauerkraut with LiquidsVS Tomatoes

Weight per 500 calories

Canned Sauerkraut with Liquids

2632g

Tomatoes

2778g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Canned Sauerkraut with Liquids

17%

77%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Canned Sauerkraut with Liquidsvs Tomatoes

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

5.73%5.56g

3.7 gvs5.56 g

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

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2.8%0.89g

Saturated Fat

2.43%0.78g

0.89 gvs0.78 g

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

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54.3%0.87g

Omega 3

5.2%0.083g

0.87 gvs0.083 g

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

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5.26%0.89g

Omega 6

13%2.22g

0.89 gvs2.22 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

83%108g

113 gvs108 g

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

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64.6%47g

Sugars

101%73g

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

47 gvs73 g

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

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1.45%1.05g

Fructose

52.5%38g

≤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 gvs38 g

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

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%3.7g

Glucose

%34.7g

3.7 gvs34.7 g

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

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Sucrose

%0g

NA gvs0 g

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

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201%76.3g

Fiber

87.7%33.3g

76.3 gvs33.3 g

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

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42.8%24g

Protein

43.7%24.4g

24 gvs24.4 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 Tomatoes

2.92%26.3μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

26.3 μgvs1167 μg

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

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46%0.55mg

Vitamin B1

85.6%1.03mg

Thiamine

0.55 mgvs1.03 mg

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

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44.5%0.58mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.58 mgvs0.53 mg

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

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23.5%3.76mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

3.76 mgvs16.5 mg

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

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49%2.45mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

2.45 mgvs2.47 mg

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

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263%3.42mg

Vitamin B6

171%2.22mg

Pyridoxine

3.42 mgvs2.22 mg

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

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

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

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158%632μg

Vitamin B9

104%417μg

Folates and Folic Acid

632 μgvs417 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

423%381mg

Ascorbic acid

387 mgvs381 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

100%15mg

Tocopherols and Tocotrienols

3.7 mgvs15 mg

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

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285%342μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

342 μgvs219 μg

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

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Minerals

Canned Sauerkraut with Liquidsvs Tomatoes

79%789mg

Calcium

27.8%278mg

789 mgvs278 mg

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

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281%2.53mg

Copper

182%1.64mg

2.53 mgvs1.64 mg

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

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4.6%184μg

Fluoride

1.6%64μg

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

184 μgvs64 μg

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

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484%38.7mg

Iron

94%7.5mg

38.7 mgvs7.5 mg

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

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81.5%342mg

Magnesium

72.8%306mg

342 mgvs306 mg

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

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173%3.97mg

Manganese

138%3.17mg

3.97 mgvs3.17 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

95%667mg

526 mgvs667 mg

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

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132%4474mg

Potassium

194%6583mg

4474 mgvs6583 mg

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

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28.7%15.8μg

Selenium

0%0μg

15.8 μgvs0 μg

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

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1160%17395mg

Sodium

9.26%139mg

17395 mgvs139 mg

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

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45.5%5mg

Zinc

43%4.72mg

5 mgvs4.72 mg

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

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66%2435g

Water

71%2626g

2435 gvs2626 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 Tomatoes:

Canned Sauerkraut Solids and Liquids have 1.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.6 times more Vitamin K than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 44.3 times more Vitamin A, 1.9 times more Vitamin B1, 4.4 times more Vitamin B3 and 4.1 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
Both Canned Sauerkraut Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2, Vitamin B5 and Vitamin C per 500 kcal.
Both Canned Sauerkraut Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Canned Sauerkraut Solids and Liquids have 2.8 times more Calcium, 1.5 times more Copper, 5.2 times more Iron, 1.3 times more Manganese, more Selenium and 125.2 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.3 times more Phosphorus and 1.5 times more Potassium than Canned Sauerkraut Solids and Liquids.
Both Canned Sauerkraut Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Zinc and Water per 500 kcal.
Both Canned Sauerkraut Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Sauerkraut Solids and Liquids have 10.4 times more Omega 3 and 2.3 times more Fiber than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.5 times more Fat, 2.5 times more Omega 6, 1.6 times more Sugars and 36.2 times more Fructose than Canned Sauerkraut Solids and Liquids.
Both Canned Sauerkraut Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Canned Sauerkraut Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Sauerkraut with LiquidsVS Agar SeaweedTomatoesVS Agar SeaweedCanned Sauerkraut with LiquidsVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Canned Sauerkraut with LiquidsVS Tomatoes

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: