Comparing Nutrients in 1 kilogram Roasted Almonds VS Canned Capers

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Capers	26%	21%	53%

Macro Nutrients

	Roasted Almonds	Canned Capers	Recommended Dietary Allowance
Energy	206% 5980kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	7.3% 2.33g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	114% 1.83g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	37.6% 49g	130g per day for Men 19-50 years
Sugars	67% 48.6g	5.66% 4.1g	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	0.14% 0.1g	NA	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	84.2% 32g	38g per day for Men 19-50 years
Protein	374% 210g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Capers	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	40.8% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	17.7% 0.23mg	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	138% 550μg	57.5% 230μg	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	0% 0mg	47.8% 43mg	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	1593% 239mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	205% 246μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Capers	Recommended Dietary Allowance
Calcium	268% 2680mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	416% 3.74mg	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	466% 37.3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	34% 0.78mg	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	673% 4710mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1565% 23480mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	0.65% 24g	22.7% 839g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Canned Capers per 1 kg

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

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

• 1 kilogram of Roasted Almonds has 4.3 times more Vitamin B1, 8.6 times more Vitamin B2, 5.6 times more Vitamin B3, 11.9 times more Vitamin B5, 5.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 27.2 times more Vitamin E than Canned Capers.
• While 1 kg of Canned Capers contains more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Canned Capers have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Dry Roasted Almonds as well as Canned Capers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Canned Capers:

• 1 kilogram of Roasted Almonds has 6.7 times more Calcium, 2.9 times more Copper, 2.2 times more Iron, 8.5 times more Magnesium, 28.6 times more Manganese, 47.1 times more Phosphorus, 17.8 times more Potassium, 1.7 times more Selenium and 10.3 times more Zinc than Canned Capers.
• While 1 kg of Canned Capers contains 782.7 times more Sodium and 34.8 times more Water than Dry Roasted Almonds.
• 1 kilogram of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 26 times more Energy, 61.1 times more Fat, 17.6 times more Saturated Fat, 116.6 times more Omega 6, 4.3 times more Carbohydrate, 11.9 times more Sugars, 3.4 times more Fiber and 8.9 times more Protein than Canned Capers.
• While 1 kg of Canned Capers contains 18.3 times more Omega 3 than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Canned Capers provide inadequate amounts of Energy and Omega 6