Comparing Nutrients in 5 ounces Canned Capers VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Capers	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.33% 6.93g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	4.8% 3.5g	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	12% 4.54g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	5.97% 3.35g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.78% 0.92mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.77% 0.038mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	12.2% 0.16mg	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	8.15% 32.6μg	2.83% 11.3μg	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	6.77% 6.1mg	3.15% 2.83mg	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	8.3% 1.25mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	16.2% 0.15mg	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	29.6% 2.37mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	27.7% 0.64mg	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	2.02% 14mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	222% 3328mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Capers vs Canned Carrots with Liquids and Salt:

• Canned Capers have 5.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B9, 2.2 times more Vitamin C, 1.2 times more Vitamin E and 2.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 87.6 times more Vitamin A, 5.1 times more Vitamin B5 and 4.9 times more Vitamin B6 than Canned Capers.
• Both Canned Capers and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 5 oz.
• Both Canned Capers as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Capers vs Canned Carrots with Liquids and Salt:

• Canned Capers have 1.3 times more Calcium, 3.6 times more Copper, 3.2 times more Iron, 3.7 times more Magnesium, 3 times more Selenium and 9.8 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 5.8 times more Manganese, 2 times more Phosphorus and 4.3 times more Potassium than Canned Capers.
• Both Canned Capers and Canned Carrots Solids and Liquids with Salt have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Capers have 22.9 times more Omega 3, 1.8 times more Fiber and 4.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6 times more Sugars than Canned Capers.
• Both Canned Capers and Canned Carrots Solids and Liquids with Salt have similar amounts of Carbohydrate per 5 oz.
• Both Canned Capers as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.