Comparing Nutrients in 5 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	0.93% 27kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	2.92% 0.047g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.017% 0.003g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	3.5% 2.52g	1.2% 0.86g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.82% 2.14g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.27% 0.2mg	5.25% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.64% 0.13mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.52% 0.098mg	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	64.5% 258μg	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	4.72% 4.25mg	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	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	23.5% 0.21mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	23% 0.52mg	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	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	2.63% 89.3mg	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	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	25% 2.76mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 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 5 oz.

Comparing minerals per 5 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 5 oz.

Comparison of macro-nutrients per 5 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 5 oz.