Comparing Nutrients in 1 pound Canned Capers VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Capers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.6% 104kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	72% 93g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	NA	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	137% 52g	38g per day for Men 19-50 years
Protein	19% 10.7g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.45% 0.12mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 181mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	10.3% 380g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Canned Capers have 3.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 18.1 times more Vitamin B1, 2.1 times more Vitamin B2, 6.4 times more Vitamin B3, 261.5 times more Vitamin B5, 35 times more Vitamin B6 and 10.3 times more Vitamin B9 than Canned Capers.
• Both Canned Capers as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Capers have 782.7 times more Sodium and 83.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 4.9 times more Copper, 4.1 times more Iron, 3.9 times more Magnesium, 27.1 times more Manganese, 115.8 times more Phosphorus, 12.3 times more Potassium and 16.6 times more Zinc than Canned Capers.

Comparison of macro-nutrients per 1 pound:

• Canned Capers have 2.3 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 26.9 times more Energy, 66 times more Fat, 25.5 times more Saturated Fat, 336.8 times more Omega 6, 4.2 times more Carbohydrate, 3.6 times more Fiber and 7.3 times more Protein than Canned Capers.
• Both Canned Capers as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.