Comparing Nutrients in 1 pound Canned Capers VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Capers	Broccoli	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	23% 30g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	38% 14.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	19% 10.7g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.45% 0.12mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	61% 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	26% 104μg	71.4% 286μg	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	21.7% 19.5mg	450% 405mg	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	26.6% 4mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Broccoli	Recommended Dietary Allowance
Calcium	18% 181mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	24.7% 0.22mg	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	95% 7.57mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	41.4% 0.95mg	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	6.48% 45.4mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	710% 10650mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.3% 380g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 4.4 times more Vitamin A, 3.9 times more Vitamin B1, 21.2 times more Vitamin B5, 7.6 times more Vitamin B6, 2.7 times more Vitamin B9, 20.7 times more Vitamin C and 4.1 times more Vitamin K than Canned Capers.
• Both Canned Capers and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B3 and Vitamin E per 1 lb.
• Both Canned Capers as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Capers vs Broccoli:

• Canned Capers have 7.6 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium and 71.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.7 times more Manganese, 6.6 times more Phosphorus, 7.9 times more Potassium, 2.1 times more Selenium and 1.3 times more Zinc than Canned Capers.
• Both Canned Capers and Raw Broccoli have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Capers have 2.9 times more Omega 3 and 1.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Energy, 1.4 times more Carbohydrate and 4.1 times more Sugars than Canned Capers.
• Both Canned Capers and Raw Broccoli have similar amounts of Protein per 1 lb.
• Both Canned Capers as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.