Comparing Nutrients in 1 pound Canned Capers VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Canned Capers	Brazilnuts	Recommended Dietary Allowance
Energy	3.6% 104kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	229% 73g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	41% 53.3g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	14.6% 10.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	38% 14.5g	89.5% 34g	38g per day for Men 19-50 years
Protein	19% 10.7g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.45% 0.12mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	18% 181mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	710% 10650mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	10.3% 380g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Capers VS Brazilnuts per 1 lb

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

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

• 1 pound of Canned Capers has 4 times more Vitamin B2, 2.2 times more Vitamin B3, 6.1 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 34.3 times more Vitamin B1, 6.8 times more Vitamin B5, 4.4 times more Vitamin B6 and 6.4 times more Vitamin E than Canned Capers.
• Both Canned Capers and Brazilnuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Canned Capers have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Canned Capers as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Capers vs Brazilnuts:

• 1 pound of Canned Capers has 782.7 times more Sodium and 24.5 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4 times more Calcium, 4.7 times more Copper, 1.5 times more Iron, 11.4 times more Magnesium, 15.7 times more Manganese, 72.5 times more Phosphorus, 16.5 times more Potassium, 1597.5 times more Selenium and 12.7 times more Zinc than Canned Capers.
• 1 pound of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Capers has 5.1 times more Omega 3 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 28.7 times more Energy, 78 times more Fat, 69.2 times more Saturated Fat, 219.5 times more Omega 6, 2.4 times more Carbohydrate, 5.7 times more Sugars, 2.3 times more Fiber and 6.1 times more Protein than Canned Capers.
• 1 pound of Canned Capers provide inadequate amounts of Energy and Omega 6