Comparing Nutrients in 14 ounces Canned Capers VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Capers	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.3% 0.22g	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	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	13.5% 9.76g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	34% 0.44mg	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	7.94% 31.8μg	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	8.8% 7.94mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.4% 98μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	16% 159mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	45.4% 0.41mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	77.7% 1.8mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	621% 9319mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9% 333g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Capers vs Canned Carrots with Liquids and Salt:

• Canned Capers have 5.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B9, 2.2 times more Vitamin C, 1.2 times more Vitamin E and 2.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 87.6 times more Vitamin A, 5.1 times more Vitamin B5 and 4.9 times more Vitamin B6 than Canned Capers.
• Both Canned Capers and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Canned Capers as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Capers vs Canned Carrots with Liquids and Salt:

• Canned Capers have 1.3 times more Calcium, 3.6 times more Copper, 3.2 times more Iron, 3.7 times more Magnesium, 3 times more Selenium and 9.8 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 5.8 times more Manganese, 2 times more Phosphorus and 4.3 times more Potassium than Canned Capers.
• Both Canned Capers and Canned Carrots Solids and Liquids with Salt have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Capers have 22.9 times more Omega 3, 1.8 times more Fiber and 4.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6 times more Sugars than Canned Capers.
• Both Canned Capers and Canned Carrots Solids and Liquids with Salt have similar amounts of Carbohydrate per 14 oz.
• Both Canned Capers as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.