Comparing Nutrients in 100 grams 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	0.79% 23kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	26% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2.63% 0.45g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	8.42% 3.2g	37% 14g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Canned Capers	Rosemary	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.54% 0.027mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.77% 0.023mg	26% 0.34mg	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	27.3% 109μg	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	24.2% 22mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Capers	Rosemary	Recommended Dietary Allowance
Calcium	4% 40mg	31.7% 317mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	33.4% 0.3mg	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	83% 6.65mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	3.4% 0.078mg	41.7% 0.96mg	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	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	1.18% 40mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	157% 2348mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.45% 0.93mg	11mg per day for Men 19-50 years
Water	2.27% 84g	1.83% 67.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Canned Capers as well as Fresh Rosemary have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.