Comparing Nutrients in 5 ounces Canned Capers VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Capers	Tomatoes	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.12% 0.04g	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	0.67% 0.11g	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	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.54g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	5.97% 3.35g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.78% 0.92mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.77% 0.038mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.5% 0.033mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.15% 32.6μg	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Tomatoes	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	4.8% 0.38mg	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	7.03% 0.16mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	1.67% 56.7mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	222% 3328mg	0.47% 7.1mg	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	3.62% 134g	3700g per day for Men 19-50 years

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

• Canned Capers have 7.3 times more Vitamin B2, 1.5 times more Vitamin B9, 1.6 times more Vitamin E and 3.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6 times more Vitamin A, 2.1 times more Vitamin B1, 3.3 times more Vitamin B5, 3.5 times more Vitamin B6 and 3.2 times more Vitamin C than Canned Capers.
• Both Canned Capers and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 5 oz.
• Both Canned Capers as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Capers vs Tomatoes:

• Canned Capers have 4 times more Calcium, 6.3 times more Copper, 6.2 times more Iron, 3 times more Magnesium, more Selenium, 469.6 times more Sodium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Manganese, 2.4 times more Phosphorus and 5.9 times more Potassium than Canned Capers.
• Both Canned Capers and Raw Ripe Red Tomatoes have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Capers have 61 times more Omega 3, 1.3 times more Carbohydrate, 2.7 times more Fiber and 2.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.4 times more Sugars than Canned Capers.
• Both Canned Capers as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.