Comparing Nutrients in 1 pound Boiled Carrots VS Canned Capers

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Capers	26%	21%	53%

Macro Nutrients

	Boiled Carrots	Canned Capers	Recommended Dietary Allowance
Energy	5.47% 159kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	17% 22g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	2.57% 1.86g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	38% 14.5g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Capers	Recommended Dietary Allowance
Vitamin A	429% 3865μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	2.45% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	8.03% 0.1mg	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	16% 63.5μg	26% 104μg	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	18% 16.3mg	21.7% 19.5mg	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	31% 4.67mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Capers	Recommended Dietary Allowance
Calcium	13.6% 136mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	188% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	15.4% 0.35mg	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	19.4% 136mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	5.34% 181mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	710% 10650mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11% 409g	10.3% 380g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Canned Capers per 1 lb

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

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

• 1 pound of Boiled Carrots has 121.7 times more Vitamin A, 3.7 times more Vitamin B1, 8.6 times more Vitamin B5 and 6.7 times more Vitamin B6 than Canned Capers.
• While 1 lb of Canned Capers contains 3.2 times more Vitamin B2, 1.6 times more Vitamin B9 and 1.8 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Capers provide similar amounts of Vitamin B3, Vitamin C and Vitamin E per one pound.
• 1 pound of Canned Capers have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• Both Boiled and Drained Carrots as well as Canned Capers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Canned Capers:

• 1 pound of Boiled Carrots has 2 times more Manganese, 3 times more Phosphorus and 5.9 times more Potassium than Canned Capers.
• While 1 lb of Canned Capers contains 1.3 times more Calcium, 22 times more Copper, 4.9 times more Iron, 3.3 times more Magnesium, 1.7 times more Selenium, 40.5 times more Sodium and 1.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Capers contain similar levels of Water per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 1 pound of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 1.7 times more Carbohydrate and 8.4 times more Sugars than Canned Capers.
• While 1 lb of Canned Capers contains 183 times more Omega 3 and 3.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Capers offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Carrots provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Carrots as well as Canned Capers provide inadequate amounts of Energy and Omega 6 in one pound.