Comparing Nutrients in 1 pound Canned Capers VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Capers	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	7.55% 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	96% 125g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	1.8% 1.3g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	38% 14.5g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.45% 0.12mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	60% 0.78mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.7% 19.5mg	59.5% 53.5mg	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	26.6% 4mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	73% 0.66mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	43% 0.99mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	710% 10650mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.3% 380g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Capers VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Capers versus 1 lb of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Capers vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Canned Capers has 4.5 times more Vitamin B2, 8.8 times more Vitamin E and 10.7 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 6.8 times more Vitamin B1, 3.3 times more Vitamin B3, 18.2 times more Vitamin B5, 7.5 times more Vitamin B6 and 2.7 times more Vitamin C than Canned Capers.
• Both Canned Capers and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Capers as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Capers vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Canned Capers has 3.1 times more Calcium, 2.6 times more Copper, 2.2 times more Iron, 12 times more Selenium, 6 times more Sodium and 1.3 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.8 times more Manganese, 9.7 times more Phosphorus, 11.8 times more Potassium and 1.3 times more Zinc than Canned Capers.
• Both Canned Capers and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium per one pound.
• 1 pound of Canned Capers lack sufficient amounts of Phosphorus and Potassium
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Capers has 10.2 times more Omega 3 and 1.4 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 7 times more Energy, 6 times more Fat, 4.6 times more Saturated Fat and 5.6 times more Carbohydrate than Canned Capers.
• Both Canned Capers and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Canned Capers provide inadequate amounts of Energy
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Canned Capers as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one pound.