Comparing Nutrients in 7 ounces Canned Capers VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.46% 9.7g	12% 15.7g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	14.5% 0.19mg	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	11.4% 45.6μg	4.96% 20μg	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	9.5% 8.53mg	5.5% 4.96mg	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	11.6% 1.75mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.7% 49μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	16.3% 0.15mg	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	41.4% 3.3mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	6.73% 0.15mg	14.8% 0.34mg	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	2.83% 20mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	311% 4660mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.5% 166g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Capers VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Capers versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Capers vs Frozen Carrots:

• 7 ounces of Canned Capers have 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B9, 1.7 times more Vitamin C, 1.5 times more Vitamin E and 1.4 times more Vitamin K than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 101.4 times more Vitamin A, 2.4 times more Vitamin B1, 6.9 times more Vitamin B5 and 4.1 times more Vitamin B6 than Canned Capers.
• 7 ounces of Canned Capers have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• Both Canned Capers as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Capers vs Frozen Carrots:

• 7 ounces of Canned Capers have 5.1 times more Copper, 3.8 times more Iron, 2.8 times more Magnesium, 1.7 times more Selenium and 34.5 times more Sodium than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.2 times more Manganese, 3.3 times more Phosphorus and 5.9 times more Potassium than Canned Capers.
• Both Canned Capers and Frozen Carrots contain similar levels of Calcium, Zinc and Water per seven ounces.
• 7 ounces of Canned Capers lack sufficient amounts of Phosphorus and Potassium
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Capers have 10.8 times more Omega 3 and 3 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.6 times more Carbohydrate and 11.6 times more Sugars than Canned Capers.
• Both Canned Capers and Frozen Carrots offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Canned Capers as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.