Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Canned Capers

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Capers	26%	21%	53%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Capers	Recommended Dietary Allowance
Energy	4.07% 118kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	17% 22g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	2.57% 1.86g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	38% 14.5g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Capers	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	2.45% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	8.03% 0.1mg	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	76% 304μg	26% 104μg	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	284% 256mg	21.7% 19.5mg	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	37% 5.53mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Capers	Recommended Dietary Allowance
Calcium	25.4% 254mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	188% 1.7mg	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	46% 3.67mg	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	15.4% 0.35mg	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	32.4% 227mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	5.34% 181mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	710% 10650mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.3% 380g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Capers per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Canned Capers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Canned Capers:

• 1 pound of Frozen Chopped Broccoli has 7.4 times more Vitamin A, 2.9 times more Vitamin B1, 10.3 times more Vitamin B5, 5.7 times more Vitamin B6, 2.9 times more Vitamin B9, 13.1 times more Vitamin C, 1.4 times more Vitamin E and 3.3 times more Vitamin K than Canned Capers.
• While 1 lb of Canned Capers contains 1.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Canned Capers have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Capers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Canned Capers:

• 1 pound of Frozen Chopped Broccoli has 1.4 times more Calcium, 3.8 times more Manganese, 5 times more Phosphorus, 5.3 times more Potassium, 2.3 times more Selenium and 1.5 times more Zinc than Canned Capers.
• While 1 lb of Canned Capers contains 9.8 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium and 97.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Capers contain similar levels of Water per one pound.
• 1 pound of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Capers contains 1.7 times more Omega 3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Capers offer comparable quantities of Carbohydrate, Fiber and Protein per one pound.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Capers provide inadequate amounts of Energy and Omega 6 in one pound.