Comparing Nutrients in 1 pound Canned Capers VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Capers	Almond paste	Recommended Dietary Allowance
Energy	3.6% 104kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	167% 217g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	227% 164g	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	38% 14.5g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	19% 10.7g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Almond paste	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.45% 0.12mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	12.6% 0.16mg	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	82.8% 331μg	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	0.5% 0.45mg	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	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Almond paste	Recommended Dietary Allowance
Calcium	18% 181mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	229% 2.06mg	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	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	169% 3.9mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	710% 10650mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	10.3% 380g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Capers VS Almond paste per 1 lb

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

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

• 1 pound of Canned Capers has 43 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 lb of Almond paste contains 4.6 times more Vitamin B1, 3 times more Vitamin B2, 2.2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 15.4 times more Vitamin E than Canned Capers.
• 1 pound of Canned Capers have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 1 pound of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Capers as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Capers vs Almond paste:

• 1 pound of Canned Capers has 260.9 times more Sodium and 6 times more Water than Almond paste.
• While 1 lb of Almond paste contains 4.3 times more Calcium, 3.9 times more Magnesium, 11 times more Manganese, 25.8 times more Phosphorus, 7.9 times more Potassium, 3.5 times more Selenium and 4.6 times more Zinc than Canned Capers.
• Both Canned Capers and Almond paste contain similar levels of Copper and Iron 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 Almond paste contains 19.9 times more Energy, 32.3 times more Fat, 11.3 times more Saturated Fat, 50.2 times more Omega 6, 9.8 times more Carbohydrate, 88.4 times more Sugars, 1.5 times more Fiber and 3.8 times more Protein than Canned Capers.
• Both Canned Capers and Almond paste offer comparable quantities of Omega 3 per one pound.
• 1 pound of Canned Capers provide inadequate amounts of Energy and Omega 6