Comparing Nutrients in 5 ounces Canned Capers VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.2g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.06% 0.35g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.74g	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	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	5.2% 0.062mg	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	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.77% 0.038mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	10.4% 0.13mg	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	3.54% 14μg	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	3.94% 3.54mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	11.7% 0.1mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	10.5% 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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	222% 3328mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.45% 128g	3700g per day for Men 19-50 years

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

• Canned Capers have 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B9, 1.7 times more Vitamin C, 1.5 times more Vitamin E and 1.4 times more Vitamin K than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 101.4 times more Vitamin A, 2.4 times more Vitamin B1, 6.9 times more Vitamin B5 and 4.1 times more Vitamin B6 than Canned Capers.
• Both Canned Capers as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Capers have 5.1 times more Copper, 3.8 times more Iron, 2.8 times more Magnesium, 1.7 times more Selenium and 34.5 times more Sodium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 2.2 times more Manganese, 3.3 times more Phosphorus and 5.9 times more Potassium than Canned Capers.
• Both Canned Capers and Frozen Carrots, Unprepared have similar amounts of Calcium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Capers have 10.8 times more Omega 3 and 3 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.6 times more Energy, 2.2 times more Omega 6, 1.6 times more Carbohydrate and 11.6 times more Sugars than Canned Capers.
• Both Canned Capers and Frozen Carrots, Unprepared have similar amounts of Fiber per 5 oz.
• Both Canned Capers as well as Frozen Carrots, Unprepared have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.