Comparing Nutrients in 5 ounces Canned Capers VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Capers	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.2g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	12% 4.54g	39% 15g	38g per day for Men 19-50 years
Protein	5.97% 3.35g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.78% 0.92mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.77% 0.038mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	13% 0.17mg	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	9.57% 38.3μg	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	0% 0mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	222% 3328mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Capers VS Oil Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Capers vs Oil Roasted Almonds:

• 5 ounces of Canned Capers have more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5.1 times more Vitamin B1, 5.6 times more Vitamin B2, 5.6 times more Vitamin B3, 8.5 times more Vitamin B5, 5.1 times more Vitamin B6 and 29.5 times more Vitamin E than Canned Capers.
• Both Canned Capers and Oil Roasted Almonds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Canned Capers have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Capers as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Capers vs Oil Roasted Almonds:

• 5 ounces of Canned Capers have 2348 times more Sodium and 29.9 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 7.3 times more Calcium, 2.6 times more Copper, 2.2 times more Iron, 8.3 times more Magnesium, 31.5 times more Manganese, 46.6 times more Phosphorus, 17.5 times more Potassium, 3.4 times more Selenium and 9.6 times more Zinc than Canned Capers.
• 5 ounces of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Capers have more Omega 3 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 26.4 times more Energy, 64.2 times more Fat, 18.1 times more Saturated Fat, 121.8 times more Omega 6, 3.6 times more Carbohydrate, 11.1 times more Sugars, 3.3 times more Fiber and 9 times more Protein than Canned Capers.
• 5 ounces of Canned Capers provide inadequate amounts of Energy and Omega 6
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3