Comparing Nutrients in 1 kilogram 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	6.55% 190kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	95% 123g	130g per day for Men 19-50 years
Sugars	24.6% 18g	8.4% 6.1g	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	0.55% 0.4g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.3% 29g	34.2% 13g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	358% 4.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.94% 1.43mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	53% 0.69mg	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	60% 240μg	455% 1820μg	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	163% 147mg	33.3% 30mg	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	9.33% 1.4mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 130μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	30% 300mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	166% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.75% 70μg	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	184% 14.7mg	1113% 89mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	161% 3.7mg	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	28.6% 200mg	224% 1570mg	700mg per day for Men 19-50 years
Potassium	50% 1700mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	441% 6610mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	177% 19.5mg	11mg per day for Men 19-50 years
Water	25% 925g	22% 813g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.