Comparing Nutrients in 14 ounces Canned Capers VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Capers	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.15% 91kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	45.4% 0.73g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	538% 91g	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	61% 79.4g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	90% 34g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.4% 98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	4.67% 159mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	621% 9319mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	180% 20mg	11mg per day for Men 19-50 years
Water	9% 333g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Canned Capers have 3.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 82.2 times more Vitamin B1, 2.6 times more Vitamin B2, 12.8 times more Vitamin B3, 41.9 times more Vitamin B5, 58.5 times more Vitamin B6, 9.9 times more Vitamin B9 and 40 times more Vitamin E than Canned Capers.
• Both Canned Capers as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Capers vs Sunflower Seeds:

• Canned Capers have 260.9 times more Sodium and 17.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 4.8 times more Copper, 3.1 times more Iron, 9.8 times more Magnesium, 25 times more Manganese, 66 times more Phosphorus, 16.1 times more Potassium, 44.2 times more Selenium and 15.6 times more Zinc than Canned Capers.

Comparison of macro-nutrients per 14 ounces:

• Canned Capers have 3.1 times more Omega 3 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 25.4 times more Energy, 59.8 times more Fat, 19.1 times more Saturated Fat, 207.7 times more Omega 6, 4.1 times more Carbohydrate, 6.4 times more Sugars, 2.7 times more Fiber and 8.8 times more Protein than Canned Capers.
• Both Canned Capers as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.