Comparing Nutrients in 7 ounces Boiled SalsifyVS Canned Sauerkraut with Liquids

Macros Ratio

Protein Fat Carbs

Boiled Salsify

15%

83%

Canned Sauerkraut with Liquids

17%

77%

7 oz ▼

Macro Nutrients

Boiled Salsifyvs Canned Sauerkraut with Liquids

4.65%135kcal

Energy

1.3%37.7kcal

135 kcalvs37.7 kcal

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

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0.35%0.34g

Fat

0.29%0.28g

0.34 gvs0.28 g

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

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0.25%0.081g

Saturated Fat

0.21%0.067g

0.081 gvs0.067 g

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

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1.36%0.022g

Omega 3

4.1%0.065g

0.022 gvs0.065 g

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

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0.75%0.13g

Omega 6

0.4%0.067g

0.13 gvs0.067 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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23.4%30.5g

Carbohydrate

6.53%8.5g

30.5 gvs8.5 g

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

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7.94%5.75g

Sugars

4.87%3.53g

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

5.75 gvs3.53 g

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

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Fructose

0.11%0.079g

≤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]

NA gvs0.079 g

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

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Glucose

%0.28g

NA gvs0.28 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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16%6.15g

Fiber

15%5.75g

6.15 gvs5.75 g

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

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9.67%5.4g

Protein

3.22%1.8g

5.4 gvs1.8 g

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

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Vitamins

Boiled Salsifyvs Canned Sauerkraut with Liquids

0%0μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

0 μgvs2 μg

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

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9.26%0.11mg

Vitamin B1

3.47%0.042mg

Thiamine

0.11 mgvs0.042 mg

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

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26.4%0.34mg

Vitamin B2

3.36%0.044mg

Riboflavin

0.34 mgvs0.044 mg

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

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4.86%0.78mg

Vitamin B3

1.77%0.28mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs0.28 mg

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

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11%0.55mg

Vitamin B5

3.7%0.18mg

Pantothenic acid

0.55 mgvs0.18 mg

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

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33.3%0.43mg

Vitamin B6

20%0.26mg

Pyridoxine

0.43 mgvs0.26 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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7.44%29.8μg

Vitamin B9

12%47.6μg

Folates and Folic Acid

29.8 μgvs47.6 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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10%9.13mg

Vitamin C

32.4%29mg

Ascorbic acid

9.13 mgvs29 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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2.5%0.38mg

Vitamin E

1.85%0.28mg

Tocopherols and Tocotrienols

0.38 mgvs0.28 mg

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

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0.5%0.6μg

Vitamin K

21.5%25.8μg

Phytomenadione or phylloquinone

0.6 μgvs25.8 μg

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

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Minerals

Boiled Salsifyvs Canned Sauerkraut with Liquids

9.33%93mg

Calcium

5.95%59.5mg

93 mgvs59.5 mg

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

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15.4%0.14mg

Copper

21%0.19mg

0.14 mgvs0.19 mg

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

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Fluoride

0.35%14μg

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

NA μgvs14 μg

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

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13.6%1.1mg

Iron

36.5%2.9mg

1.1 mgvs2.9 mg

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

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8.5%35.7mg

Magnesium

6.14%25.8mg

35.7 mgvs25.8 mg

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

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18%0.42mg

Manganese

13%0.3mg

0.42 mgvs0.3 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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16%111mg

Phosphorus

5.67%39.7mg

111 mgvs39.7 mg

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

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16.5%562mg

Potassium

9.92%337mg

562 mgvs337 mg

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

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2.16%1.2μg

Selenium

2.16%1.2μg

1.2 μgvs1.2 μg

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

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2.1%31.8mg

Sodium

87.4%1312mg

31.8 mgvs1312 mg

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

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5.4%0.6mg

Zinc

3.43%0.38mg

0.6 mgvs0.38 mg

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

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4.34%161g

Water

4.96%184g

161 gvs184 g

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

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Lets compare vitamin content per 7 ounces of Boiled Salsify vs Canned Sauerkraut with Liquids:

Boiled and Drained Salsify has 2.7 times more Vitamin B1, 7.9 times more Vitamin B2, 2.7 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6 and 1.4 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
While Canned Sauerkraut Solids and Liquids contain 1.6 times more Vitamin B9, 3.2 times more Vitamin C and 43.3 times more Vitamin K than Boiled and Drained Salsify.
Both Boiled and Drained Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Salsify vs Canned Sauerkraut with Liquids:

Boiled and Drained Salsify has 1.6 times more Calcium, 1.4 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium and 1.6 times more Zinc than Canned Sauerkraut Solids and Liquids.
While Canned Sauerkraut Solids and Liquids contain 1.4 times more Copper, 2.7 times more Iron and 41.3 times more Sodium than Boiled and Drained Salsify.
Both Boiled and Drained Salsify and Canned Sauerkraut Solids and Liquids have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled and Drained Salsify has 3.6 times more Energy, 3.6 times more Carbohydrate, 1.6 times more Sugars and 3 times more Protein than Canned Sauerkraut Solids and Liquids.
While Canned Sauerkraut Solids and Liquids contain 3 times more Omega 3 than Boiled and Drained Salsify.
Both Boiled and Drained Salsify and Canned Sauerkraut Solids and Liquids have similar amounts of Fiber per 7 oz.
Both Boiled and Drained Salsify as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Boiled SalsifyVS Agar SeaweedCanned Sauerkraut with LiquidsVS Agar Seaweed

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Comparing Nutrients in 7 ounces Boiled SalsifyVS Canned Sauerkraut with Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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