Comparing Nutrients in 14 ounces Almond paste VS Canned Capers

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Canned Capers	26%	21%	53%

Macro Nutrients

	Almond paste	Canned Capers	Recommended Dietary Allowance
Energy	62.7% 1818kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	2.9% 0.92g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	15% 19.4g	130g per day for Men 19-50 years
Sugars	198% 144g	2.24% 1.63g	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	50% 19g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Canned Capers	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	7.02% 0.091mg	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	72.4% 290μg	23% 91μg	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	0.44% 0.4mg	19% 17mg	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	358% 53.7mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	81.4% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Canned Capers	Recommended Dietary Allowance
Calcium	68.3% 683mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	165% 1.5mg	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	79.4% 6.35mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	13.5% 0.31mg	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	146% 1024mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	621% 9319mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.5% 56g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Canned Capers per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Canned Capers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Almond paste have 4.6 times more Vitamin B1, 3 times more Vitamin B2, 2.2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 15.4 times more Vitamin E than Canned Capers.
• While 14 oz of Canned Capers contain 43 times more Vitamin C and more Vitamin K than Almond paste.
• 14 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Canned Capers have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Almond paste as well as Canned Capers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Canned Capers:

• 14 ounces of Almond paste have 4.3 times more Calcium, 1.2 times more Copper, 3.9 times more Magnesium, 11 times more Manganese, 25.8 times more Phosphorus, 7.9 times more Potassium, 3.5 times more Selenium and 4.6 times more Zinc than Canned Capers.
• While 14 oz of Canned Capers contain 260.9 times more Sodium and 6 times more Water than Almond paste.
• Both Almond paste and Canned Capers contain similar levels of Iron per 14 ounces.
• 14 ounces of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 19.9 times more Energy, 32.3 times more Fat, 11.3 times more Saturated Fat, 50.2 times more Omega 6, 9.8 times more Carbohydrate, 88.4 times more Sugars, 1.5 times more Fiber and 3.8 times more Protein than Canned Capers.
• Both Almond paste and Canned Capers offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Canned Capers provide inadequate amounts of Energy and Omega 6