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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Oil Roasted Sunflower Seeds	Canned Capers	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	2.45% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Capers	Recommended Dietary Allowance
Calcium	39.5% 395mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	5.34% 181mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	710% 10650mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.19% 7g	10.3% 380g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Capers per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds vs Canned Capers:

• 1 pound of Oil Roasted Sunflower Seeds has 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.
• While 1 lb of Canned Capers contains 3.9 times more Vitamin C and 7.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Canned Capers have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Capers have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 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.
• While 1 lb of Canned Capers contains 782.7 times more Sodium and 54.4 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 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.
• While 1 lb of Canned Capers contains 2.3 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Canned Capers provide inadequate amounts of Energy and Omega 6