Comparing Nutrients in 14 ounces Canned Sauerkraut with Liquids VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Canned Sauerkraut with Liquids	17%	6%	77%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Canned Sauerkraut with Liquids	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	3.34% 2.42g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.55% 0.57mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	21% 0.27mg	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	181% 722μg	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	13.2% 12mg	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	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	12% 119mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	65.7% 0.59mg	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	442% 35.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	64% 1.47mg	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	89% 623mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	7.35% 250mg	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	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	70.4% 7.74mg	11mg per day for Men 19-50 years
Water	9.92% 367g	8.73% 323g	3700g per day for Men 19-50 years

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

• Canned Sauerkraut Solids and Liquids have 1.4 times more Vitamin B1, 1.9 times more Vitamin B6, 4.9 times more Vitamin C and 2.6 times more Vitamin K than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 21.2 times more Vitamin B2, 4.1 times more Vitamin B3, 1.9 times more Vitamin B5, 7.6 times more Vitamin B9 and 6.2 times more Vitamin E than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Sauerkraut Solids and Liquids have 2.7 times more Potassium and 9.9 times more Sodium than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 2.4 times more Calcium, 1.6 times more Copper, 6.1 times more Iron, 11.1 times more Magnesium, 2.5 times more Manganese, 7.9 times more Phosphorus and 10.3 times more Zinc than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids and Raw Irishmoss Seaweed have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Sauerkraut Solids and Liquids have 33 times more Omega 3, 2.9 times more Sugars and 2.2 times more Fiber than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 2.6 times more Energy, 2.9 times more Carbohydrate and 1.7 times more Protein than Canned Sauerkraut Solids and Liquids.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Irishmoss Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.