Comparing Nutrients in 7 ounces Canned Capers VS Rosemary

Macros Ratio

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

Macro Nutrients

	Canned Capers	Rosemary	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	8.96% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	17.6% 5.63g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	5.2% 0.89g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	NA	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	16.7% 6.35g	73.6% 28g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	11.7% 6.57g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Rosemary	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	51.3% 0.67mg	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	54% 216μg	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	48% 43.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.7% 49μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Rosemary	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	63% 629mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	66.4% 0.6mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	6.73% 0.15mg	83% 1.9mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	39% 1326mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	311% 4660mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	4.5% 166g	3.63% 134g	3700g per day for Men 19-50 years

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

• Fresh Rosemary contains 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 Canned Capers and Fresh Rosemary have similar amounts of Vitamin B2 per 7 oz.
• Both Canned Capers as well as Fresh Rosemary have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Capers vs Rosemary:

• Canned Capers have 1.2 times more Copper, 90.3 times more Sodium and 1.2 times more Water than Fresh Rosemary.
• While Fresh Rosemary contains 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.

Comparison of macro-nutrients per 7 ounces:

• Fresh Rosemary contains 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.
• Both Canned Capers as well as Fresh Rosemary have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.