Comparing Nutrients in 100 grams 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	0.66% 19kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	2.06% 0.033g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	2.46% 1.78g	0.84% 0.61g	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	0.055% 0.04g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.63% 2.9g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Canned Sauerkraut with Liquids	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.86% 0.093mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.3% 0.069mg	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	6% 24μg	45.5% 182μg	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	16.3% 14.7mg	3.33% 3mg	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	0.93% 0.14mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sauerkraut with Liquids	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	3% 30mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	16.6% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7μg	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	18.4% 1.47mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	6.57% 0.15mg	16% 0.37mg	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	2.86% 20mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	1.85% 63mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	44% 661mg	4.47% 67mg	1500mg per day for Men 19-50 years
Zinc	1.73% 0.19mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.2% 81.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.