Comparing Nutrients in 1 pound Canned Capers VS Vanilla Extract

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Vanilla Extract	0%	1%	99%

Macro Nutrients

	Canned Capers	Vanilla Extract	Recommended Dietary Allowance
Energy	3.6% 104kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	0.08% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	44% 57.4g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	79% 57.4g	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	0% 0g	38g per day for Men 19-50 years
Protein	19% 10.7g	0.49% 0.27g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Vanilla Extract	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	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.45% 0.12mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	9.07% 0.12mg	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	0% 0μg	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% 0mg	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	0% 0mg	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	Vanilla Extract	Recommended Dietary Allowance
Calcium	18% 181mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	36.3% 0.33mg	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	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	45.4% 1.04mg	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	3.9% 27.2mg	700mg per day for Men 19-50 years
Potassium	5.34% 181mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	0% 0μg	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	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.3% 380g	6.45% 238g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Capers VS Vanilla Extract per 1 lb

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

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

• 1 pound of Canned Capers has 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Vanilla Extract.
• 1 pound of Canned Capers have insufficient amounts of Vitamin B6
• 1 pound of Vanilla Extract have insufficient amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Capers as well as Vanilla Extract have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Capers vs Vanilla Extract:

• 1 pound of Canned Capers has 3.6 times more Calcium, 5.2 times more Copper, 13.9 times more Iron, 2.8 times more Magnesium, more Selenium, 260.9 times more Sodium, 2.9 times more Zinc and 1.6 times more Water than Vanilla Extract.
• While 1 lb of Vanilla Extract contains 2.9 times more Manganese and 3.7 times more Potassium than Canned Capers.
• 1 pound of Canned Capers lack sufficient amounts of Potassium
• 1 pound of Vanilla Extract lack sufficient amounts of Calcium, Iron, Selenium and Zinc
• Both Canned Capers as well as Vanilla Extract lack sufficient amounts of Phosphorus in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Capers has 183 times more Omega 3, more Fiber and 39.3 times more Protein than Vanilla Extract.
• While 1 lb of Vanilla Extract contains 12.5 times more Energy, 2.6 times more Carbohydrate and 30.9 times more Sugars than Canned Capers.
• 1 pound of Canned Capers provide inadequate amounts of Energy
• 1 pound of Vanilla Extract provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Capers as well as Vanilla Extract provide inadequate amounts of Omega 6 in one pound.