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Sauerkraut - Different but Delicious - Recipe and Nutrition Facts
43

Sauerkraut - Different but Delicious Recipe

Sauerkraut - Different but Delicious has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Iron, Vitamin B12, Vitamin C and Niacin.

The food contains 9.6g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 18.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's average MUFA and low PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 4 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a very high density of Sodium, thus making it unsuitable for a low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also a high source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Based on the composite nutritive standing Sauerkraut - Different but Delicious has been given a composite ranking of 43, and in moderation.

Calorie Breakdown

 Calories from Protein38%
 Calories from Fat43%
 Calories from Carbs20%

Why this is good for you

  • Very high in Protein
  • High in Niacin
  • Very high in Vitamin C
  • High in Dietary Fiber
  • High in Iron
  • Very high in Vitamin B12

Why this is bad for you

  • Very high in Sodium

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A13.6 IU0.3%Mid 40%Average
Retinol0 mcg
Vitamin C11.7 mg19.6%Top 30%High
Vitamin D2.3 IU0.6%Mid 40%Average
Thiamin0 mg
Riboflavin0 mg
Niacin2.3 mg11.7%Top 30%High
Vitamin B60 mg
Folate23.9 mcg6%Mid 40%Average
Folic Acid0 mcg
Vitamin B120.94 mcg15.6%Top 10%Very High
Pantothenic Acid0.47 mg4.7%Mid 40%Average

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium31.5 mg3.1%Mid 40%Average
Iron1.9 mg10.4%Top 30%High
Magnesium18.8 mg4.7%Mid 40%Average
Phosphorus91.1 mg9.1%Mid 40%Average
Potassium279.8 mg8%Top 30%High
Sodium677.7 mg28.2%Top 10%Very High
Zinc1.9 mg12.5%Top 10%Very High
Copper0 mg
Manganese0 mg
Selenium7.5 mcg10.7%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate4.5 g1.5%Bottom 30%Low
Dietary Fiber2.4 g9.6%Top 30%High
Sugars2 g
Glucose0.5 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.5 g17%Top 30%High
Tryptophan0 mg
Threonine0.5 mg
Isoleucine0.5 mg
Leucine0.5 mg
Lysine0.5 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0.5 mg
Tyrosine0.5 mg
Valine0.5 mg
Arginine0.5 mg
Histidine0.5 mg
Alanine0.5 mg
Aspartic Acid0.9 mg
Glutamic Acid1.4 mg
Glycine0.5 mg
Proline0 mg
Serine0.5 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat4.3 g6.6%Mid 40%Average
Saturated Fat1.6 g8%Mid 40%Average
Monounsaturated Fat1.9 g
Polyunsaturated Fat0 g

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Ash2.3 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 191 Calories from Fat 81

% Daily Value *

Total Fat 9.1 g 14%

Saturated Fat 3.4 g 17%

Trans Fat

Cholesterol 50.9 mg 17%

Sodium 1443.6 mg 60.2%

Total Carbohydrates 9.6 g 3.2%

Dietary Fiber 5.1 g20.4%

Sugars 4.3 g

Protein 18.1 g 36.2%

Vitamin A 0.6% Vitamin C 41.7%

Calcium 6.7% Iron 22.2%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/sauerkraut-different-but-delicious-405592 Embed Table:

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