Comparing Nutrients in 1 pound Canned Capers VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Canned Capers	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	27% 35g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	38% 14.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	19% 10.7g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.45% 0.12mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	18% 181mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	41.3% 0.37mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	33% 0.76mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	710% 10650mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.3% 380g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Capers VS Cooked Frozen Carrots per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Capers vs Cooked Frozen Carrots:

• 1 pound of Canned Capers has 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B9, 1.9 times more Vitamin C and 1.8 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 120.9 times more Vitamin A, 1.7 times more Vitamin B1, 6.4 times more Vitamin B5 and 3.7 times more Vitamin B6 than Canned Capers.
• Both Canned Capers and Cooked Frozen Carrots provide similar amounts of Vitamin E per one pound.
• 1 pound of Canned Capers have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• Both Canned Capers as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Capers vs Cooked Frozen Carrots:

• 1 pound of Canned Capers has 4.6 times more Copper, 3.2 times more Iron, 3 times more Magnesium, 2 times more Selenium and 39.8 times more Sodium than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.1 times more Manganese, 3.1 times more Phosphorus and 4.8 times more Potassium than Canned Capers.
• Both Canned Capers and Cooked Frozen Carrots contain similar levels of Calcium, Zinc and Water per one pound.
• 1 pound of Canned Capers lack sufficient amounts of Phosphorus and Potassium
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Capers has 4.2 times more Omega 3 and 4.1 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.6 times more Carbohydrate and 10 times more Sugars than Canned Capers.
• Both Canned Capers and Cooked Frozen Carrots offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Canned Capers as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.