Comparing Nutrients in 1 pound Agar Seaweed VS Canned Sauerkraut with Liquids

Macros Ratio

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

Macro Nutrients

	Agar Seaweed	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Energy	4.07% 118kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.6g	15% 19.4g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	11% 8.07g	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	NA	0.25% 0.18g	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	NA	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	34.6% 13g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	45.4% 0.59mg	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	96% 386μg	27.2% 109μg	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	0% 0mg	74% 66.7mg	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	26.3% 3.95mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Canned Sauerkraut with Liquids	Recommended Dietary Allowance
Calcium	24.5% 245mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	48.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.8μg	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	105% 8.44mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	72.4% 304mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	29.8% 0.68mg	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	3.24% 22.7mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	200% 2998mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11% 414g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Agar Seaweed VS Canned Sauerkraut with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Agar Seaweed versus 1 lb of Canned Sauerkraut with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Agar Seaweed vs Canned Sauerkraut with Liquids:

• 1 pound of Agar Seaweed has 3.2 times more Vitamin B5, 3.5 times more Vitamin B9 and 6.2 times more Vitamin E than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 4.1 times more Vitamin B6, more Vitamin C and 5.7 times more Vitamin K than Raw Agar Seaweed.
• 1 pound of Agar Seaweed have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Canned Sauerkraut with Liquids have insufficient amounts of Vitamin B5 and Vitamin E
• Both Raw Agar Seaweed as well as Canned Sauerkraut Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Agar Seaweed vs Canned Sauerkraut with Liquids:

• 1 pound of Agar Seaweed has 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 with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains 1.6 times more Copper, 4 times more Phosphorus and 73.4 times more Sodium than Raw Agar Seaweed.
• Both Agar Seaweed and Canned Sauerkraut with Liquids contain similar levels of Water per one pound.
• 1 pound of Agar Seaweed lack sufficient amounts of Phosphorus
• 1 pound of Canned Sauerkraut with Liquids lack sufficient amounts of Zinc
• Both Raw Agar Seaweed as well as Canned Sauerkraut Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Agar Seaweed has 1.6 times more Carbohydrate than Canned Sauerkraut with Liquids.
• While 1 lb of Canned Sauerkraut Solids and Liquids contains more Omega 3, 6.4 times more Sugars and 5.8 times more Fiber than Raw Agar Seaweed.
• 1 pound of Agar Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Agar Seaweed as well as Canned Sauerkraut Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in one pound.