Comparing Nutrients in 5 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	0.93% 27kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.044% 0.043g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.027% 0.009g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.67% 6.07g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	3.5% 2.52g	0.55% 0.4g	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	0.078% 0.057g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	1.37% 0.77g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.27% 0.2mg	0.49% 0.078mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.64% 0.13mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.5% 0.045mg	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	8.5% 34μg	30% 120μg	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	23% 21mg	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	1.32% 0.2mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.4% 18.4μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Agar Seaweed	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	26% 2.1mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	23% 0.53mg	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	4.05% 28.3mg	1% 7.1mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	9.42% 320mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	62.5% 937mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.5% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 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 5 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 5 oz.

Comparing minerals per 5 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 5 oz.

Comparison of macro-nutrients per 5 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 5 oz.