Comparing Nutrients in 500 calories Canned Capers VS Valencia Oranges

Weight per 500 calories

• Canned Capers: 2174g
• Valencia Oranges: 1020g

Raw Valencia Oranges have 2.1 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 500 calories - Canned Capers or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Capers	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.3% 18.7g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	16% 5.07g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	249% 3.98g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.8% 106g	93% 121g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	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	183% 69.6g	67% 25.5g	38g per day for Men 19-50 years
Protein	92% 51.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	17% 152μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3.02mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88.6% 14mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	49.5% 0.64mg	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	125% 500μg	99% 398μg	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	104% 93mg	550% 495mg	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	128% 19mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	446% 535μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Valencia Oranges	Recommended Dietary Allowance
Calcium	87% 870mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	903% 8.13mg	42% 0.38mg	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	454% 36.3mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	10.2% 0.23mg	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	31% 217mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	25.6% 870mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	47.4% 26μg	NA	55μg per day for Men 19-50 years
Sodium	3403% 51043mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	63.2% 6.96mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	49.3% 1823g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Capers vs Valencia Oranges:

• Canned Capers have 1.2 times more Vitamin A, 7.4 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Vitamin B1, 4.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.3 times more Vitamin C than Canned Capers.
• Both Canned Capers as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Capers vs Valencia Oranges:

• Canned Capers have 2.1 times more Calcium, 21.5 times more Copper, 39.5 times more Iron, 7 times more Magnesium, 7.2 times more Manganese, 1.3 times more Phosphorus, more Sodium, 11.4 times more Zinc and 2.1 times more Water than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.1 times more Potassium than Canned Capers.

Comparison of macro-nutrients per 500 calories:

• Canned Capers have 6.1 times more Fat, 14.2 times more Saturated Fat, 24.4 times more Omega 3, 5.4 times more Omega 6, 2.7 times more Fiber and 4.8 times more Protein than Raw Valencia Oranges.
• Both Canned Capers and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Capers as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.