Comparing Nutrients in 1 kilogram Canned Capers VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Capers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.33g	0.47% 0.15g	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	2.47% 0.42g	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	31% 40g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	84.2% 32g	18.4% 7g	38g per day for Men 19-50 years
Protein	42% 23.6g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.5mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	205% 246μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	40% 400mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	416% 3.74mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1565% 23480mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	22.7% 839g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Capers vs Cooked Ripe Red Tomatoes:

• Canned Capers have 6.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B9, 1.6 times more Vitamin E and 8.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.4 times more Vitamin A, 2 times more Vitamin B1, 4.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 5.3 times more Vitamin C than Canned Capers.
• Both Canned Capers as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Capers vs Cooked Ripe Red Tomatoes:

• Canned Capers have 3.6 times more Calcium, 5 times more Copper, 2.5 times more Iron, 3.7 times more Magnesium, 2.4 times more Selenium, 213.5 times more Sodium and 2.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Manganese, 2.8 times more Phosphorus and 5.5 times more Potassium than Canned Capers.
• Both Canned Capers and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Capers have 91.5 times more Omega 3, 1.2 times more Carbohydrate, 4.6 times more Fiber and 2.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.1 times more Sugars than Canned Capers.
• Both Canned Capers as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.