Comparing Nutrients in 300 calories Canned Capers VS Frozen Chopped Broccoli

Weight per 300 calories

• Canned Capers: 1304g
• Frozen Chopped Broccoli: 1154g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Capers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	2.1% 0.36g	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	42.4% 55g	130g per day for Men 19-50 years
Sugars	7.38% 5.35g	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	91% 34.6g	38g per day for Men 19-50 years
Protein	55% 30.8g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	10% 91μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.23mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.04% 0.35mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	115% 1.5mg	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	193% 773μg	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	723% 651mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	267% 321μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	52% 522mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	542% 4.88mg	48.7% 0.44mg	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	272% 21.8mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	44.2% 1mg	147% 3.4mg	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	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	2042% 30626mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	28.5% 1055g	3700g per day for Men 19-50 years

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

• Canned Capers have 1.6 times more Vitamin B2 and 1.6 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.6 times more Vitamin A, 2.6 times more Vitamin B1, 9.1 times more Vitamin B5, 5 times more Vitamin B6, 2.6 times more Vitamin B9, 11.6 times more Vitamin C and 2.9 times more Vitamin K than Canned Capers.
• Both Canned Capers and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 300 kcal.
• Both Canned Capers as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Capers vs Frozen Chopped Broccoli:

• Canned Capers have 11.1 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium and 110.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.3 times more Manganese, 4.4 times more Phosphorus, 4.7 times more Potassium, 2.1 times more Selenium and 1.3 times more Zinc than Canned Capers.
• Both Canned Capers and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Capers have 3.4 times more Fat, 6 times more Saturated Fat, 2 times more Omega 3, 4 times more Omega 6 and 1.2 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Sugars than Canned Capers.
• Both Canned Capers and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Capers as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.