Comparing Nutrients in 1 kilogram Canned Capers VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Capers	Carrots	Recommended Dietary Allowance
Energy	7.93% 230kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.33g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	114% 1.83g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	5.9% 1g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	84.2% 32g	73.7% 28g	38g per day for Men 19-50 years
Protein	42% 23.6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Carrots	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.5mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	205% 246μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Carrots	Recommended Dietary Allowance
Calcium	40% 400mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	416% 3.74mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	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	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1565% 23480mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	22.7% 839g	24% 883g	3700g per day for Men 19-50 years

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

• Canned Capers have 2.4 times more Vitamin B2, 1.2 times more Vitamin B9, 1.3 times more Vitamin E and 1.9 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 119.3 times more Vitamin A, 3.7 times more Vitamin B1, 1.5 times more Vitamin B3, 10.1 times more Vitamin B5, 6 times more Vitamin B6 and 1.4 times more Vitamin C than Canned Capers.
• Both Canned Capers as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Capers vs Carrots:

• Canned Capers have 1.2 times more Calcium, 8.3 times more Copper, 5.6 times more Iron, 2.8 times more Magnesium, 12 times more Selenium, 34 times more Sodium and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.8 times more Manganese, 3.5 times more Phosphorus and 8 times more Potassium than Canned Capers.
• Both Canned Capers and Raw Carrots have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Capers have 91.5 times more Omega 3 and 2.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Energy, 2 times more Carbohydrate and 11.6 times more Sugars than Canned Capers.
• Both Canned Capers and Raw Carrots have similar amounts of Fiber per 1 kg.
• Both Canned Capers as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.