Comparing Nutrients in 1 pound Canned Capers VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Capers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.6% 104kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	100% 32g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	80% 104g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	38% 14.5g	127% 48g	38g per day for Men 19-50 years
Protein	19% 10.7g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Oil Roasted Sunflower Seeds	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.45% 0.12mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	276% 3.6mg	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	265% 1061μg	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	5.54% 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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 181mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	10.3% 380g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Capers vs Oil Roasted Sunflower Seeds:

• Canned Capers have 3.9 times more Vitamin C and 7.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 17.8 times more Vitamin B1, 2 times more Vitamin B2, 6.3 times more Vitamin B3, 257 times more Vitamin B5, 34.4 times more Vitamin B6, 10.2 times more Vitamin B9 and 41.3 times more Vitamin E than Canned Capers.
• Both Canned Capers as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Capers vs Oil Roasted Sunflower Seeds:

• Canned Capers have 782.7 times more Sodium and 54.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Calcium, 4.8 times more Copper, 2.6 times more Iron, 3.8 times more Magnesium, 26.7 times more Manganese, 113.9 times more Phosphorus, 12.1 times more Potassium, 65.2 times more Selenium and 16.3 times more Zinc than Canned Capers.

Comparison of macro-nutrients per 1 pound:

• Canned Capers have 2.3 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 25.7 times more Energy, 59.7 times more Fat, 30.3 times more Saturated Fat, 308.2 times more Omega 6, 4.7 times more Carbohydrate, 7.6 times more Sugars, 3.3 times more Fiber and 8.5 times more Protein than Canned Capers.
• Both Canned Capers as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.