Comparing Nutrients in 1 kilogram Canned Capers VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Capers	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.93% 230kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.33g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	114% 1.83g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	172% 224g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	84.2% 32g	245% 93g	38g per day for Men 19-50 years
Protein	42% 23.6g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.5mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	80% 1.04mg	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	57.5% 230μg	185% 740μg	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	47.8% 43mg	13.3% 12mg	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	58.7% 8.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	205% 246μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	40% 400mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	416% 3.74mg	321% 2.9mg	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	209% 16.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	138% 3.18mg	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	14.3% 100mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1565% 23480mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	22.7% 839g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Capers VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Capers versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Capers vs Boiled California Red Kidney Beans:

• 1 kilogram of Canned Capers has 2.2 times more Vitamin B2, 1.2 times more Vitamin B3 and 3.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 7.2 times more Vitamin B1, 8.1 times more Vitamin B5, 4.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Canned Capers.
• 1 kilogram of Canned Capers have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Canned Capers as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Capers vs Boiled California Red Kidney Beans:

• 1 kilogram of Canned Capers has 1.3 times more Copper, 587 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.7 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 4.1 times more Manganese, 13.7 times more Phosphorus, 10.5 times more Potassium and 2.7 times more Zinc than Canned Capers.
• Both Canned Capers and Boiled California Red Kidney Beans contain similar levels of Selenium per one kilogram.
• 1 kilogram of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Capers has 5.7 times more Omega 3 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 5.4 times more Energy, 4.6 times more Carbohydrate, 2.9 times more Fiber and 3.9 times more Protein than Canned Capers.
• 1 kilogram of Canned Capers provide inadequate amounts of Energy
• Both Canned Capers as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.