Comparing Nutrients in 14 ounces Canned Sauerkraut with Liquids VS 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	2.6% 75.4kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	1.53% 1.1g	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	0.22% 0.16g	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	% 0.56g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	1.36% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	9.77% 0.13mg	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	24% 95μg	84.3% 337μg	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	65% 58.3mg	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	3.7% 0.56mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.6μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Agar Seaweed	Recommended Dietary Allowance
Calcium	12% 119mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.69% 27.8μg	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	73% 5.83mg	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	63.3% 266mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	64.4% 1.5mg	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	11.3% 79.4mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	175% 2623mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	9.92% 367g	9.8% 362g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Sauerkraut with Liquids vs Agar Seaweed:

• Canned Sauerkraut Solids and Liquids have 4.2 times more Vitamin B1, 4.1 times more Vitamin B6, more Vitamin C and 5.7 times more Vitamin K than Raw Agar Seaweed.
• While Raw Agar Seaweed contains 3.2 times more Vitamin B5, 3.5 times more Vitamin B9 and 6.2 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Agar Seaweed have similar amounts of Vitamin B2 per 14 oz.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Sauerkraut with Liquids vs Agar Seaweed:

• Canned Sauerkraut Solids and Liquids have 1.6 times more Copper, 4 times more Phosphorus and 73.4 times more Sodium than Raw Agar Seaweed.
• While Raw Agar Seaweed contains 1.8 times more Calcium, 1.3 times more Iron, 5.2 times more Magnesium, 2.5 times more Manganese, 1.3 times more Potassium and 3.1 times more Zinc than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Agar Seaweed have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Sauerkraut Solids and Liquids have more Omega 3, 6.4 times more Sugars, 5.8 times more Fiber and 1.7 times more Protein than Raw Agar Seaweed.
• While Raw Agar Seaweed contains 1.6 times more Carbohydrate than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Agar Seaweed have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.