Comparing Nutrients in 1 kilogram Canned Capers VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Energy	7.93% 230kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.33g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	114% 1.83g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	14.5% 2.47g	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	60.8% 79g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	g per day for Men 19-50 years
Fiber	84.2% 32g	87% 33g	38g per day for Men 19-50 years
Protein	42% 23.6g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.5mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	73% 0.95mg	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	25% 100μg	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	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	205% 246μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Calcium	40% 400mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	416% 3.74mg	82.2% 0.74mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	74.3% 1.7mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1565% 23480mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	22.7% 839g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Capers VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Capers versus 1 kg of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Capers vs Frozen Carrots:

• 1 kilogram of Canned Capers has 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B9, 1.7 times more Vitamin C, 1.5 times more Vitamin E and 1.4 times more Vitamin K than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 101.4 times more Vitamin A, 2.4 times more Vitamin B1, 6.9 times more Vitamin B5 and 4.1 times more Vitamin B6 than Canned Capers.
• 1 kilogram of Canned Capers have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• Both Canned Capers as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Capers vs Frozen Carrots:

• 1 kilogram of Canned Capers has 5.1 times more Copper, 3.8 times more Iron, 2.8 times more Magnesium, 1.7 times more Selenium and 34.5 times more Sodium than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 2.2 times more Manganese, 3.3 times more Phosphorus and 5.9 times more Potassium than Canned Capers.
• Both Canned Capers and Frozen Carrots contain similar levels of Calcium, Zinc and Water per one kilogram.
• 1 kilogram of Canned Capers lack sufficient amounts of Phosphorus and Potassium
• 1 kilogram of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Capers has 10.8 times more Omega 3 and 3 times more Protein than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.6 times more Carbohydrate and 11.6 times more Sugars than Canned Capers.
• Both Canned Capers and Frozen Carrots offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Canned Capers as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.