Comparing Nutrients in 14 ounces Canned Capers VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Capers	Broccoli	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	53.4% 0.69mg	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	23% 91μg	62.5% 250μg	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	19% 17mg	393% 354mg	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	23.3% 3.5mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.4% 98μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Broccoli	Recommended Dietary Allowance
Calcium	16% 159mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	83% 6.63mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	36.2% 0.83mg	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	5.67% 39.7mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	621% 9319mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9% 333g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Capers vs Broccoli:

• Raw Broccoli contains 4.4 times more Vitamin A, 3.9 times more Vitamin B1, 21.2 times more Vitamin B5, 7.6 times more Vitamin B6, 2.7 times more Vitamin B9, 20.7 times more Vitamin C and 4.1 times more Vitamin K than Canned Capers.
• Both Canned Capers and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per 14 oz.
• Both Canned Capers as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Capers vs Broccoli:

• Canned Capers have 7.6 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium and 71.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Manganese, 6.6 times more Phosphorus, 7.9 times more Potassium, 2.1 times more Selenium and 1.3 times more Zinc than Canned Capers.
• Both Canned Capers and Raw Broccoli have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Capers have 2.9 times more Omega 3 and 1.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 1.4 times more Carbohydrate and 4.1 times more Sugars than Canned Capers.
• Both Canned Capers and Raw Broccoli have similar amounts of Protein per 14 oz.
• Both Canned Capers as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.