Comparing Nutrients in 7 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	1.23% 35.7kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	1.12% 0.81g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	8.36% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Capers	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.5% 0.046mg	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	6.45% 25.8μg	11.4% 45.6μg	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	50.3% 45.2mg	9.5% 8.53mg	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	7.4% 1.1mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Capers	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	82.5% 0.74mg	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	17% 1.35mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	6.73% 0.15mg	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	7.94% 55.6mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	311% 4660mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Capers per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Canned Capers:

• 7 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 7 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 seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Canned Capers:

• 7 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 7 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 seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc
• 7 ounces of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Ripe Red Tomatoes have 6.1 times more Sugars than Canned Capers.
• While 7 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 seven ounces.
• 7 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 seven ounces.