Comparing Nutrients in 1 kilogram Vanilla Extract VS Canned Capers

Macros Ratio

	Protein	Fat	Carbs
Vanilla Extract	0%	1%	99%
Canned Capers	26%	21%	53%

Macro Nutrients

	Vanilla Extract	Canned Capers	Recommended Dietary Allowance
Energy	99% 2880kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	7.3% 2.33g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	114% 1.83g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	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	97% 127g	37.6% 49g	130g per day for Men 19-50 years
Sugars	174% 127g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	84.2% 32g	38g per day for Men 19-50 years
Protein	1.07% 0.6g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Vanilla Extract	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	9.17% 0.11mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	40.8% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	0% 0μg	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	0% 0mg	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

	Vanilla Extract	Canned Capers	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	15% 1.2mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	8.57% 60mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1565% 23480mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	14.2% 526g	22.7% 839g	3700g per day for Men 19-50 years

Nutrient Comparison: Vanilla Extract VS Canned Capers per 1 kg

Compare the macro and micronutrient content in 1 kg of Vanilla Extract 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 Vanilla Extract vs Canned Capers:

• 1 kg of Canned Capers contains 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Vanilla Extract.
• 1 kilogram of Vanilla Extract have insufficient amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Canned Capers have insufficient amounts of Vitamin B6
• Both Vanilla Extract as well as Canned Capers have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Vanilla Extract vs Canned Capers:

• 1 kilogram of Vanilla Extract has 2.9 times more Manganese and 3.7 times more Potassium than Canned Capers.
• While 1 kg of Canned Capers contains 3.6 times more Calcium, 5.2 times more Copper, 13.9 times more Iron, 2.8 times more Magnesium, more Selenium, 260.9 times more Sodium, 2.9 times more Zinc and 1.6 times more Water than Vanilla Extract.
• 1 kilogram of Vanilla Extract lack sufficient amounts of Calcium, Iron, Selenium and Zinc
• 1 kilogram of Canned Capers lack sufficient amounts of Potassium
• Both Vanilla Extract as well as Canned Capers lack sufficient amounts of Phosphorus in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Vanilla Extract has 12.5 times more Energy, 2.6 times more Carbohydrate and 30.9 times more Sugars than Canned Capers.
• While 1 kg of Canned Capers contains 183 times more Omega 3, more Fiber and 39.3 times more Protein than Vanilla Extract.
• 1 kilogram of Vanilla Extract provide inadequate amounts of Omega 3, Fiber and Protein
• 1 kilogram of Canned Capers provide inadequate amounts of Energy
• Both Vanilla Extract as well as Canned Capers provide inadequate amounts of Omega 6 in one kilogram.