Comparing Nutrients in 100 grams 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	9.93% 288kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.062% 0.06g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.018% 0.003g	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	9.73% 12.7g	3.76% 4.9g	130g per day for Men 19-50 years
Sugars	17.4% 12.7g	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	0% 0g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	0.11% 0.06g	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Vanilla Extract	Canned Capers	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.7% 0.035mg	0.54% 0.027mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.5% 24.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Extract	Canned Capers	Recommended Dietary Allowance
Calcium	1.1% 11mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	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	1.5% 0.12mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	0.86% 6mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	4.35% 148mg	1.18% 40mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	157% 2348mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.42% 52.6g	2.27% 84g	3700g per day for Men 19-50 years

Nutrient Comparison: Vanilla Extract VS Canned Capers per 100 g

Compare the macro and micronutrient content in 100 g of Vanilla Extract 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 Vanilla Extract vs Canned Capers:

• 100 g 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.
• 100 grams of Vanilla Extract have insufficient amounts of Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Vanilla Extract vs Canned Capers:

• 100 grams of Vanilla Extract have 2.9 times more Manganese and 3.7 times more Potassium than Canned Capers.
• While 100 g 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.
• 100 grams of Vanilla Extract lack sufficient amounts of Calcium, Iron, Selenium and Zinc
• 100 grams of Canned Capers lack sufficient amounts of Potassium
• Both Vanilla Extract as well as Canned Capers lack sufficient amounts of Phosphorus in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Vanilla Extract have 12.5 times more Energy, 2.6 times more Carbohydrate and 30.9 times more Sugars than Canned Capers.
• While 100 g of Canned Capers contain 183 times more Omega 3, more Fiber and 39.3 times more Protein than Vanilla Extract.
• 100 grams of Vanilla Extract provide inadequate amounts of Omega 3, Fiber and Protein
• 100 grams of Canned Capers provide inadequate amounts of Energy
• Both Vanilla Extract as well as Canned Capers provide inadequate amounts of Omega 6 in 100 grams.