Comparing Nutrients in 5 ounces Canned Capers VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Canned Capers	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.2g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.4% 0.41g	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	8.43% 11g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	12% 4.54g	12.3% 4.68g	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	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.78% 0.92mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.77% 0.038mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	9.16% 0.12mg	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	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	13% 0.12mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	10.3% 0.24mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	222% 3328mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Capers VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Capers versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Capers vs Cooked Frozen Carrots:

• 5 ounces of Canned Capers have 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B9, 1.9 times more Vitamin C and 1.8 times more Vitamin K than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 120.9 times more Vitamin A, 1.7 times more Vitamin B1, 6.4 times more Vitamin B5 and 3.7 times more Vitamin B6 than Canned Capers.
• Both Canned Capers and Cooked Frozen Carrots provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Canned Capers have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• Both Canned Capers as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Capers vs Cooked Frozen Carrots:

• 5 ounces of Canned Capers have 4.6 times more Copper, 3.2 times more Iron, 3 times more Magnesium, 2 times more Selenium and 39.8 times more Sodium than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.1 times more Manganese, 3.1 times more Phosphorus and 4.8 times more Potassium than Canned Capers.
• Both Canned Capers and Cooked Frozen Carrots contain similar levels of Calcium, Zinc and Water per five ounces.
• 5 ounces of Canned Capers lack sufficient amounts of Phosphorus and Potassium
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Capers have 4.2 times more Omega 3 and 4.1 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.6 times more Carbohydrate and 10 times more Sugars than Canned Capers.
• Both Canned Capers and Cooked Frozen Carrots offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Canned Capers as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in five ounces.