Comparing Nutrients in 1 kilogram Canned Capers VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Capers	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.33g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	114% 1.83g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	4.35% 0.74g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	84.2% 32g	26.3% 10g	38g per day for Men 19-50 years
Protein	42% 23.6g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	205% 246μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	40% 400mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	416% 3.74mg	124% 1.12mg	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	166% 13.3mg	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	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1565% 23480mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.7% 839g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Capers VS Stewed Canned Tomatoes per 1 kg

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

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

• 1 kilogram of Canned Capers has 4 times more Vitamin B2, 4.6 times more Vitamin B9 and 10.3 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.6 times more Vitamin B1, 4.2 times more Vitamin B5 and 1.8 times more Vitamin C than Canned Capers.
• Both Canned Capers and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 and Vitamin E per one kilogram.
• 1 kilogram of Canned Capers have insufficient amounts of Vitamin B1 and Vitamin B5
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B9
• Both Canned Capers as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Capers vs Stewed Canned Tomatoes:

• 1 kilogram of Canned Capers has 3.3 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.3 times more Manganese, 2 times more Selenium, 10.6 times more Sodium and 1.9 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2 times more Phosphorus and 5.2 times more Potassium than Canned Capers.
• Both Canned Capers and Stewed Canned Tomatoes contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Canned Capers lack sufficient amounts of Phosphorus and Potassium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Capers has 61 times more Omega 3, 3.2 times more Fiber and 2.6 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Carbohydrate and 8.6 times more Sugars than Canned Capers.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Canned Capers as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in one kilogram.