Comparing Nutrients in 100 grams 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	0.79% 23kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.45% 0.25g	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	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.05g	g per day for Men 19-50 years
Fiber	8.42% 3.2g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.77% 0.023mg	7.3% 0.095mg	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	2.5% 10μg	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	2.78% 2.5mg	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	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.6μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Frozen Carrots	Recommended Dietary Allowance
Calcium	4% 40mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	8.22% 0.074mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	3.4% 0.078mg	7.43% 0.17mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	1.18% 40mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	157% 2348mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.27% 84g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Capers VS Frozen Carrots per 100 g

Compare the macro and micronutrient content in 100 g of Canned Capers versus 100 g of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Capers vs Frozen Carrots:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Canned Capers vs Frozen Carrots:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Canned Capers lack sufficient amounts of Phosphorus and Potassium
• 100 grams of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Capers have 10.8 times more Omega 3 and 3 times more Protein than Frozen Carrots.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.