Comparing Nutrients in 100 calories Canned Sauerkraut with Liquids VS Agar Seaweed

Weight per 100 calories

• Canned Sauerkraut with Liquids: 526g
• Agar Seaweed: 385g

Raw Agar Seaweed has 1.4 times more energy per unit of mass than Canned Sauerkraut Solids and Liquids, which is very low in comparison to other foods. Canned Sauerkraut with Liquids having very low energy density.

Which food has more nutrients per 100 calories - Canned Sauerkraut with Liquids or Agar Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Agar Seaweed	7%	1%	92%

Macro Nutrients

	Canned Sauerkraut with Liquids	Agar Seaweed	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	20% 26g	130g per day for Men 19-50 years
Sugars	13% 9.37g	1.5% 1.08g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.29% 0.21g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40% 15.3g	5.06% 1.92g	38g per day for Men 19-50 years
Protein	8.55% 4.8g	3.7% 2.08g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.9% 0.12mg	6.5% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	1.32% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	9.47% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.6% 126μg	81.7% 327μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	86% 77.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.9% 0.74mg	22.3% 3.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57% 68.4μg	7.37% 8.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Agar Seaweed	Recommended Dietary Allowance
Calcium	15.8% 158mg	20.8% 208mg	1000mg per day for Men 19-50 years
Copper	56% 0.51mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.92% 37μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	97% 7.74mg	89.4% 7.15mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.4mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.79mg	62.4% 1.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 105mg	2.75% 19.2mg	700mg per day for Men 19-50 years
Potassium	26.3% 895mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	232% 3479mg	2.3% 34.6mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	13% 487g	9.5% 351g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Sauerkraut with Liquids vs Agar Seaweed:

• Canned Sauerkraut Solids and Liquids have 5.7 times more Vitamin B1, 1.4 times more Vitamin B2, 3.6 times more Vitamin B3, 5.6 times more Vitamin B6, more Vitamin C and 7.7 times more Vitamin K than Raw Agar Seaweed.
• While Raw Agar Seaweed contains 2.4 times more Vitamin B5, 2.6 times more Vitamin B9 and 4.5 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Sauerkraut with Liquids vs Agar Seaweed:

• Canned Sauerkraut Solids and Liquids have 2.2 times more Copper, 5.5 times more Phosphorus, 100.5 times more Sodium and 1.4 times more Water than Raw Agar Seaweed.
• While Raw Agar Seaweed contains 1.3 times more Calcium, 3.8 times more Magnesium, 1.8 times more Manganese and 2.2 times more Zinc than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Agar Seaweed have similar amounts of Iron, Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Sauerkraut Solids and Liquids have more Omega 3, more Omega 6, 8.7 times more Sugars, 7.9 times more Fiber and 2.3 times more Protein than Raw Agar Seaweed.
• Both Canned Sauerkraut Solids and Liquids and Raw Agar Seaweed have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Agar Seaweed have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.