Comparing Nutrients in 300 calories Canned Capers VS Boiled Broccoli

Weight per 300 calories

• Canned Capers: 1304g
• Boiled Broccoli: 857g

Boiled and Drained Broccoli has 1.5 times more energy per unit of mass than Canned Capers, which is low in comparison to other foods. Canned Capers having very low energy density.

Which food has more nutrients per 300 calories - Canned Capers or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Capers	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	7.38% 5.35g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	110% 41.7g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	55% 30.8g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	10% 91μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.23mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.04% 0.35mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	132% 1.7mg	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	75% 300μg	231% 926μg	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	62.3% 56mg	618% 556mg	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	76.5% 11.5mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	267% 321μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Boiled Broccoli	Recommended Dietary Allowance
Calcium	52% 522mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	542% 4.88mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	272% 21.8mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	44.2% 1mg	72.3% 1.66mg	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	18.6% 130mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	2042% 30626mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Capers vs Boiled Broccoli:

• Canned Capers have 1.7 times more Vitamin B2 and 1.8 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.2 times more Vitamin A, 2.3 times more Vitamin B1, 15 times more Vitamin B5, 5.7 times more Vitamin B6, 3.1 times more Vitamin B9, 9.9 times more Vitamin C and 3.8 times more Vitamin K than Canned Capers.
• Both Canned Capers and Boiled and Drained Broccoli have similar amounts of Vitamin E per 300 kcal.
• Both Canned Capers as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Capers vs Boiled Broccoli:

• Canned Capers have 1.5 times more Calcium, 9.3 times more Copper, 3.8 times more Iron, 2.4 times more Magnesium, 87.1 times more Sodium and 1.4 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Manganese, 4.4 times more Phosphorus and 4.8 times more Potassium than Canned Capers.
• Both Canned Capers and Boiled and Drained Broccoli have similar amounts of Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Capers have 3.2 times more Fat, 4.5 times more Saturated Fat, 2.3 times more Omega 3, 3.3 times more Omega 6, 1.5 times more Fiber and 1.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Sugars than Canned Capers.
• Both Canned Capers and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Capers as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.