Comparing Nutrients in 100 grams Rosemary VS Canned Capers

Macros Ratio

	Protein	Fat	Carbs
Rosemary	9%	35%	56%
Canned Capers	26%	21%	53%

Macro Nutrients

	Rosemary	Canned Capers	Recommended Dietary Allowance
Energy	4.5% 131kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	26% 0.41g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.63% 0.45g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	3.76% 4.9g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.41g	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	37% 14g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Rosemary	Canned Capers	Recommended Dietary Allowance
Vitamin A	16.2% 146μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	0.54% 0.027mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	1.77% 0.023mg	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	27.3% 109μg	5.75% 23μg	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	24.2% 22mg	4.78% 4.3mg	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	NA	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.5% 24.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rosemary	Canned Capers	Recommended Dietary Allowance
Calcium	31.7% 317mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	33.4% 0.3mg	41.6% 0.37mg	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	83% 6.65mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	3.4% 0.078mg	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	9.43% 66mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	1.18% 40mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.73% 26mg	157% 2348mg	1500mg per day for Men 19-50 years
Zinc	8.45% 0.93mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.83% 67.8g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Rosemary VS Canned Capers per 100 g

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

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

• 100 grams of Rosemary have 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 Rosemary and Canned Capers provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Canned Capers have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B6
• Both Fresh Rosemary as well as Canned Capers have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rosemary vs Canned Capers:

• 100 grams of Rosemary have 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.
• While 100 g of Canned Capers contain 90.3 times more Sodium than Fresh Rosemary.
• Both Rosemary and Canned Capers contain similar levels of Copper per 100 grams.
• 100 grams of Canned Capers lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rosemary have 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.
• 100 grams of Canned Capers provide inadequate amounts of Energy and Omega 6