Comparing Nutrients in 300 calories Canned Sauerkraut with Liquids VS Agar Seaweed

Weight per 300 calories

• Canned Sauerkraut with Liquids: 1579g
• Agar Seaweed: 1154g

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 300 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.28% 2.2g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.68% 0.54g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	60% 78g	130g per day for Men 19-50 years
Sugars	38.8% 28g	4.46% 3.23g	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	0.87% 0.63g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	120% 45.8g	15% 5.77g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Agar Seaweed	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.7% 0.35mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	3.97% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	69.7% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	28.4% 0.37mg	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	95% 379μg	245% 981μg	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	258% 232mg	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	14.7% 2.2mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	171% 205μg	22% 26.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Agar Seaweed	Recommended Dietary Allowance
Calcium	47.4% 474mg	62.3% 623mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	78.2% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	2.76% 111μg	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	290% 23.2mg	268% 21.5mg	8mg per day for Men 19-50 years
Magnesium	49% 205mg	184% 773mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	187% 4.3mg	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	45% 316mg	8.24% 57.7mg	700mg per day for Men 19-50 years
Potassium	79% 2684mg	76.7% 2608mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	696% 10437mg	6.92% 104mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	39.5% 1461g	28.5% 1054g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
• Both Canned Sauerkraut Solids and Liquids as well as Raw Agar Seaweed have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.