Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Canned Capers

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Capers	26%	21%	53%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Capers	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	4.37% 5.7g	5.33% 6.93g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	12% 4.54g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	5.97% 3.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Capers	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	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	2.4% 0.031mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	0.77% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	4.6% 18.4μg	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	36% 32.3mg	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	5.3% 0.79mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Capers	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	12% 0.96mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	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	5.67% 39.7mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	1.67% 56.7mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	222% 3328mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Capers per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Canned Capers:

• 5 ounces of Cooked Ripe Red Tomatoes have 3.4 times more Vitamin A, 2 times more Vitamin B1, 4.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 5.3 times more Vitamin C than Canned Capers.
• While 5 oz of Canned Capers contain 6.3 times more Vitamin B2, 1.8 times more Vitamin B9, 1.6 times more Vitamin E and 8.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Capers provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 5 ounces of Canned Capers have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• Both Cooked Ripe Red Tomatoes as well as Canned Capers have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Canned Capers:

• 5 ounces of Cooked Ripe Red Tomatoes have 1.3 times more Manganese, 2.8 times more Phosphorus and 5.5 times more Potassium than Canned Capers.
• While 5 oz of Canned Capers contain 3.6 times more Calcium, 5 times more Copper, 2.5 times more Iron, 3.7 times more Magnesium, 2.4 times more Selenium, 213.5 times more Sodium and 2.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Capers contain similar levels of Water per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc
• 5 ounces of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Ripe Red Tomatoes have 6.1 times more Sugars than Canned Capers.
• While 5 oz of Canned Capers contain 91.5 times more Omega 3, 4.6 times more Fiber and 2.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Capers offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Canned Capers provide inadequate amounts of Energy and Omega 6 in five ounces.