Comparing Nutrients in 300 calories Canned Capers VS Toasted Sunflower Seeds

Weight per 300 calories

• Canned Capers: 1304g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 26.9 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.

Which food has more nutrients per 300 calories - Canned Capers or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Capers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.45g	107% 18g	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	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	7.38% 5.35g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	55% 30.8g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.23mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	139% 1.8mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.04% 0.35mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	30% 0.39mg	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	0.75% 0.68mg	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	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52% 522mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	542% 4.88mg	99% 0.89mg	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	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	44.2% 1mg	44.5% 1.02mg	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	80% 561mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	28.5% 15.7μg	NA	55μg per day for Men 19-50 years
Sodium	2042% 30626mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	0.013% 0.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Capers vs Toasted Sunflower Seeds:

• Canned Capers have more Vitamin A, 1.5 times more Vitamin B1, 13.1 times more Vitamin B2, 4.2 times more Vitamin B3, 2.6 times more Vitamin B9 and 82.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 9.7 times more Vitamin B5 and 1.3 times more Vitamin B6 than Canned Capers.
• Both Canned Capers as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Capers vs Toasted Sunflower Seeds:

• Canned Capers have 18.9 times more Calcium, 5.5 times more Copper, 6.6 times more Iron, 6.9 times more Magnesium, 2.2 times more Potassium, 21063.9 times more Sodium, 1.6 times more Zinc and 2256.7 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.3 times more Phosphorus than Canned Capers.
• Both Canned Capers and Toasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Capers have 62.3 times more Omega 3, 6.4 times more Carbohydrate, 7.5 times more Fiber and 3.7 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.5 times more Fat and 12.5 times more Omega 6 than Canned Capers.
• Both Canned Capers and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Canned Capers as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.