Comparing Nutrients in 5 ounces Rosemary VS Canned Capers

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Canned Capers	26%	21%	53%

Macro Nutrients

	Rosemary	Canned Capers	Recommended Dietary Allowance
Energy	6.4% 186kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.02g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	3.73% 0.63g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.3g	5.33% 6.93g	130g per day for Men 19-50 years
Sugars	NA	0.8% 0.58g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	12% 4.54g	38g per day for Men 19-50 years
Protein	8.38% 4.7g	5.97% 3.35g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Canned Capers	Recommended Dietary Allowance
Vitamin A	23% 207μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.08% 1.3mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	0.77% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	2.5% 0.033mg	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	38.6% 155μg	8.15% 32.6μg	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	34.3% 31mg	6.77% 6.1mg	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	NA	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rosemary	Canned Capers	Recommended Dietary Allowance
Calcium	45% 449mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	59% 0.53mg	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	118% 9.43mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	4.8% 0.11mg	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	13.4% 94mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	1.67% 56.7mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	2.46% 37mg	222% 3328mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	2.6% 96g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Rosemary VS Canned Capers per 5 oz

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

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

• 5 ounces of Rosemary have 20.9 times more Vitamin A, 2 times more Vitamin B1, 1.4 times more Vitamin B3, 29.8 times more Vitamin B5, 14.6 times more Vitamin B6, 4.7 times more Vitamin B9 and 5.1 times more Vitamin C than Canned Capers.
• Both Rosemary and Canned Capers provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Canned Capers have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• Both Fresh Rosemary as well as Canned Capers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rosemary vs Canned Capers:

• 5 ounces of Rosemary have 7.9 times more Calcium, 4 times more Iron, 2.8 times more Magnesium, 12.3 times more Manganese, 6.6 times more Phosphorus, 16.7 times more Potassium and 2.9 times more Zinc than Canned Capers.
• While 5 oz of Canned Capers contain 90.3 times more Sodium than Fresh Rosemary.
• Both Rosemary and Canned Capers contain similar levels of Copper per five ounces.
• 5 ounces of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rosemary have 5.7 times more Energy, 6.8 times more Fat, 12.2 times more Saturated Fat, 2.3 times more Omega 3, 4 times more Omega 6, 4.2 times more Carbohydrate, 4.4 times more Fiber and 1.4 times more Protein than Canned Capers.
• 5 ounces of Canned Capers provide inadequate amounts of Energy and Omega 6