Comparing Nutrients in 7 ounces Vanilla Extract VS Canned Capers

Macros Ratio

	Protein	Fat	Carbs
Vanilla Extract	0%	1%	99%
Canned Capers	26%	21%	53%

Macro Nutrients

	Vanilla Extract	Canned Capers	Recommended Dietary Allowance
Energy	19.7% 572kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	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	19.3% 25g	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	34.6% 25g	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	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	0% 0g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	0.21% 0.12g	8.36% 4.7g	56g per day for Men 19-50 years

Vitamins

	Vanilla Extract	Canned Capers	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	21.2% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Extract	Canned Capers	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	2.98% 0.24mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	1.7% 12mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	311% 4660mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	2.82% 104g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Vanilla Extract VS Canned Capers per 7 oz

Compare the macro and micronutrient content in 7 oz of Vanilla Extract 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 Vanilla Extract vs Canned Capers:

• 7 oz of Canned Capers contain 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Vanilla Extract.
• 7 ounces of Vanilla Extract have insufficient amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Canned Capers have insufficient amounts of Vitamin B6
• Both Vanilla Extract as well as Canned Capers have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Vanilla Extract vs Canned Capers:

• 7 ounces of Vanilla Extract have 2.9 times more Manganese and 3.7 times more Potassium than Canned Capers.
• While 7 oz of Canned Capers contain 3.6 times more Calcium, 5.2 times more Copper, 13.9 times more Iron, 2.8 times more Magnesium, more Selenium, 260.9 times more Sodium, 2.9 times more Zinc and 1.6 times more Water than Vanilla Extract.
• 7 ounces of Vanilla Extract lack sufficient amounts of Calcium, Iron, Selenium and Zinc
• 7 ounces of Canned Capers lack sufficient amounts of Potassium
• Both Vanilla Extract as well as Canned Capers lack sufficient amounts of Phosphorus in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Vanilla Extract have 12.5 times more Energy, 2.6 times more Carbohydrate and 30.9 times more Sugars than Canned Capers.
• While 7 oz of Canned Capers contain 183 times more Omega 3, more Fiber and 39.3 times more Protein than Vanilla Extract.
• 7 ounces of Vanilla Extract provide inadequate amounts of Omega 3, Fiber and Protein
• 7 ounces of Canned Capers provide inadequate amounts of Energy
• Both Vanilla Extract as well as Canned Capers provide inadequate amounts of Omega 6 in seven ounces.