Comparing Nutrients in 1 kilogram Canned Capers VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Capers	Tomatoes	Recommended Dietary Allowance
Energy	7.93% 230kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.33g	0.88% 0.28g	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	4.7% 0.8g	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	30% 39g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	84.2% 32g	31.6% 12g	38g per day for Men 19-50 years
Protein	42% 23.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Tomatoes	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.5mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	205% 246μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Tomatoes	Recommended Dietary Allowance
Calcium	40% 400mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	416% 3.74mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1565% 23480mg	3.33% 50mg	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	25.5% 945g	3700g per day for Men 19-50 years

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

• Canned Capers have 7.3 times more Vitamin B2, 1.5 times more Vitamin B9, 1.6 times more Vitamin E and 3.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6 times more Vitamin A, 2.1 times more Vitamin B1, 3.3 times more Vitamin B5, 3.5 times more Vitamin B6 and 3.2 times more Vitamin C than Canned Capers.
• Both Canned Capers and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Canned Capers as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Capers vs Tomatoes:

• Canned Capers have 4 times more Calcium, 6.3 times more Copper, 6.2 times more Iron, 3 times more Magnesium, more Selenium, 469.6 times more Sodium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Manganese, 2.4 times more Phosphorus and 5.9 times more Potassium than Canned Capers.
• Both Canned Capers and Raw Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Capers have 61 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Fiber and 2.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.4 times more Sugars than Canned Capers.
• Both Canned Capers as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.