Comparing Nutrients in 14 ounces Canned Capers VS Rosemary

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Rosemary	9%	35%	56%

Macro Nutrients

	Canned Capers	Rosemary	Recommended Dietary Allowance
Energy	3.15% 91kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	35% 11.3g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	10.4% 1.77g	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	63% 82g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	NA	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	147% 56g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Rosemary	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	64.4% 579μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	103% 1.33mg	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	108% 433μg	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	96% 86.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.4% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Rosemary	Recommended Dietary Allowance
Calcium	16% 159mg	126% 1258mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	133% 1.2mg	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	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	166% 3.8mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	78% 2651mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	NA	55μg per day for Men 19-50 years
Sodium	621% 9319mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	9% 333g	7.27% 269g	3700g per day for Men 19-50 years

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

• Fresh Rosemary contains 20.9 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B3, 29.8 times more Vitamin B5, 14.6 times more Vitamin B6, 4.7 times more Vitamin B9 and 5.1 times more Vitamin C than Canned Capers.
• Both Canned Capers and Fresh Rosemary have similar amounts of Vitamin B2 per 14 oz.
• Both Canned Capers as well as Fresh Rosemary have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Capers vs Rosemary:

• Canned Capers have 1.2 times more Copper, 90.3 times more Sodium and 1.2 times more Water than Fresh Rosemary.
• While Fresh Rosemary contains 7.9 times more Calcium, 4 times more Iron, 2.8 times more Magnesium, 12.3 times more Manganese, 6.6 times more Phosphorus, 16.7 times more Potassium and 2.9 times more Zinc than Canned Capers.

Comparison of macro-nutrients per 14 ounces:

• Fresh Rosemary contains 5.7 times more Energy, 6.8 times more Fat, 12.2 times more Saturated Fat, 2.3 times more Omega 3, 4 times more Omega 6, 4.2 times more Carbohydrate, 4.4 times more Fiber and 1.4 times more Protein than Canned Capers.
• Both Canned Capers as well as Fresh Rosemary have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.