Comparing Nutrients in 5 ounces Canned Capers VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Capers	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.2g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.62% 0.1g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	6.9% 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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	12% 4.54g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.97% 3.35g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.78% 0.92mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.77% 0.038mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	17.6% 0.16mg	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	23.6% 1.9mg	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	3.64% 0.084mg	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	8.63% 293mg	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	21% 313mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Capers VS Stewed Canned Tomatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Capers vs Stewed Canned Tomatoes:

• 5 ounces of Canned Capers have 4 times more Vitamin B2, 4.6 times more Vitamin B9 and 10.3 times more Vitamin K than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 2.6 times more Vitamin B1, 4.2 times more Vitamin B5 and 1.8 times more Vitamin C than Canned Capers.
• Both Canned Capers and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Canned Capers have insufficient amounts of Vitamin B1 and Vitamin B5
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B9
• Both Canned Capers as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Capers vs Stewed Canned Tomatoes:

• 5 ounces of Canned Capers have 3.3 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.3 times more Manganese, 2 times more Selenium, 10.6 times more Sodium and 1.9 times more Zinc than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 2 times more Phosphorus and 5.2 times more Potassium than Canned Capers.
• Both Canned Capers and Stewed Canned Tomatoes contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Canned Capers lack sufficient amounts of Phosphorus and Potassium
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Capers have 61 times more Omega 3, 3.2 times more Fiber and 2.6 times more Protein than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate and 8.6 times more Sugars than Canned Capers.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Canned Capers as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in five ounces.