Comparing Nutrients in 300 calories Canned Capers VS Sunflower Seed Butter

Weight per 300 calories

• Canned Capers: 1304g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 26.8 times more energy per unit of mass than Canned Capers, which is very high in comparison to other foods. Canned Capers having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Capers or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Canned Capers	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	28% 4.73g	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	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	7.38% 5.35g	7.07% 5.12g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	110% 41.7g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	55% 30.8g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.23mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.04% 0.35mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	20.6% 0.27mg	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	29% 115μg	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	1.46% 1.3mg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	267% 321μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	52% 522mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	542% 4.88mg	86.3% 0.78mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	44.2% 1mg	44% 1mg	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	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	2042% 30626mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	0.008% 0.3g	3700g per day for Men 19-50 years

Canned Capers VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Capers or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Canned Capers vs Sunflower Seed Butter:

• 300 calories of Canned Capers have 9.1 times more Vitamin B1, 22.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B9 and 42.7 times more Vitamin C than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.6 times more Vitamin B5 than Canned Capers.
• Both Canned Capers and Sunflower Seed Butter provide similar amounts of Vitamin B6 and Vitamin E per 300 calories.
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Canned Capers as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Capers vs Sunflower Seed Butter:

• 300 calories of Canned Capers have 16.8 times more Calcium, 6.3 times more Copper, 10.9 times more Iron, 2.8 times more Magnesium, 1.9 times more Potassium, 20995.9 times more Sodium, 1.8 times more Zinc and 3628 times more Water than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 2.5 times more Phosphorus and 3.2 times more Selenium than Canned Capers.
• Both Canned Capers and Sunflower Seed Butter contain similar levels of Manganese per 300 calories.
• 300 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Capers have 1.3 times more Saturated Fat, 98.2 times more Omega 3, 5.6 times more Carbohydrate, 15.1 times more Fiber and 3.7 times more Protein than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 2.4 times more Fat and 3.3 times more Omega 6 than Canned Capers.
• Both Canned Capers and Sunflower Seed Butter offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3