Comparing Nutrients in 1 pound Cooked Frozen Carrots VS Canned Capers

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Capers	26%	21%	53%

Macro Nutrients

	Cooked Frozen Carrots	Canned Capers	Recommended Dietary Allowance
Energy	5.8% 168kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	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	27% 35g	17% 22g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	38% 14.5g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Capers	Recommended Dietary Allowance
Vitamin A	426% 3837μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	2.45% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Capers	Recommended Dietary Allowance
Calcium	16% 159mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	188% 1.7mg	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	30% 2.4mg	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	20% 141mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	5.34% 181mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	710% 10650mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	11% 410g	10.3% 380g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Canned Capers per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen 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 Cooked Frozen Carrots vs Canned Capers:

• 1 pound of Cooked Frozen Carrots has 120.9 times more Vitamin A, 1.7 times more Vitamin B1, 6.4 times more Vitamin B5 and 3.7 times more Vitamin B6 than Canned Capers.
• While 1 lb of Canned Capers contains 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B9, 1.9 times more Vitamin C and 1.8 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Capers provide similar amounts of 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 Frozen Carrots as well as Canned Capers have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Carrots vs Canned Capers:

• 1 pound of Cooked Frozen Carrots has 2.1 times more Manganese, 3.1 times more Phosphorus and 4.8 times more Potassium than Canned Capers.
• While 1 lb of Canned Capers contains 4.6 times more Copper, 3.2 times more Iron, 3 times more Magnesium, 2 times more Selenium and 39.8 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Capers contain similar levels of Calcium, Zinc and Water per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 1 pound of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Carrots has 1.6 times more Carbohydrate and 10 times more Sugars than Canned Capers.
• While 1 lb of Canned Capers contains 4.2 times more Omega 3 and 4.1 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Capers offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Canned Capers provide inadequate amounts of Energy and Omega 6 in one pound.