Comparing Nutrients in 100 grams Canned Capers VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Capers	26%	21%	53%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Capers	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.76% 4.9g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	3.4% 2.46g	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	8.42% 3.2g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.77% 0.023mg	8.6% 0.11mg	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	5.75% 23μg	2% 8μg	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	4.78% 4.3mg	2.22% 2mg	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	5.87% 0.88mg	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.6μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4% 40mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	11.4% 0.1mg	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	21% 1.67mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	3.4% 0.078mg	19.6% 0.45mg	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	1.43% 10mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	1.18% 40mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	157% 2348mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Capers vs Canned Carrots with Liquids and Salt:

• Canned Capers have 5.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B9, 2.2 times more Vitamin C, 1.2 times more Vitamin E and 2.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 87.6 times more Vitamin A, 5.1 times more Vitamin B5 and 4.9 times more Vitamin B6 than Canned Capers.
• Both Canned Capers and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 100 g.
• Both Canned Capers as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Capers vs Canned Carrots with Liquids and Salt:

• Canned Capers have 1.3 times more Calcium, 3.6 times more Copper, 3.2 times more Iron, 3.7 times more Magnesium, 3 times more Selenium and 9.8 times more Sodium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 5.8 times more Manganese, 2 times more Phosphorus and 4.3 times more Potassium than Canned Capers.
• Both Canned Capers and Canned Carrots Solids and Liquids with Salt have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Capers have 22.9 times more Omega 3, 1.8 times more Fiber and 4.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6 times more Sugars than Canned Capers.
• Both Canned Capers and Canned Carrots Solids and Liquids with Salt have similar amounts of Carbohydrate per 100 g.
• Both Canned Capers as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.