Comparing Nutrients in 300 calories Canned Capers VS Frozen Carrots

Weight per 300 calories

• Canned Capers: 1304g
• Frozen Carrots: 833g

Frozen Carrots, Unprepared have 1.6 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.

Discover which food has more nutrients per 300 calories - Canned Capers or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	12% 2.06g	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	50.6% 66g	130g per day for Men 19-50 years
Sugars	7.38% 5.35g	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	110% 41.7g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	55% 30.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	10% 91μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.23mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.04% 0.35mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	61% 0.79mg	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	21% 83.3μg	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	23% 21mg	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	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	267% 321μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Calcium	52% 522mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	542% 4.88mg	68.5% 0.62mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	44.2% 1mg	62% 1.43mg	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	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	2042% 30626mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	20.3% 750g	3700g per day for Men 19-50 years

Canned Capers VS Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Capers or Frozen Carrots?

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

• 300 calories of Canned Capers have 5.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.6 times more Vitamin B9, 2.7 times more Vitamin C, 2.4 times more Vitamin E and 2.2 times more Vitamin K than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 64.8 times more Vitamin A, 1.6 times more Vitamin B1, 4.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Canned Capers.
• Both Canned Capers as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Capers vs Frozen Carrots:

• 300 calories of Canned Capers have 1.7 times more Calcium, 7.9 times more Copper, 5.9 times more Iron, 4.3 times more Magnesium, 2.7 times more Selenium, 54 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 1.4 times more Manganese, 2.1 times more Phosphorus and 3.8 times more Potassium than Canned Capers.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Capers have 2.9 times more Fat, 7.8 times more Saturated Fat, 16.8 times more Omega 3, 1.5 times more Fiber and 4.7 times more Protein than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 1.4 times more Omega 6 and 7.4 times more Sugars than Canned Capers.
• Both Canned Capers and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 300 calories.