Comparing Nutrients in 100 calories Jackfruit VS Cooked Guava Sauce

Weight per 100 calories

• Jackfruit: 105g
• Cooked Guava Sauce: 278g

Jackfruit has 2.6 times more energy per 100g than Cooked Guava Sauce. It has average energy density when compared to other foods. Cooked Guava Sauce having low energy density.

Which food has more nutrients per 100 calories - Jackfruit or Cooked Guava Sauce?

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Cooked Guava Sauce	3%	3%	94%

Macro Nutrients

	Jackfruit	Cooked Guava Sauce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.093% 0.016g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	20.3% 26.3g	130g per day for Men 19-50 years
Sugars	27.7% 20g	22.5% 16.3g	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	13.3% 9.67g	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	% 9.98g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	4.16% 1.58g	26.3% 10g	38g per day for Men 19-50 years
Protein	3.23% 1.8g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Cooked Guava Sauce	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	4.32% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.45% 0.058mg	2.78% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.05% 0.97mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.95% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	19.2% 0.25mg	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	6.3% 25.3μg	3.47% 14μg	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	16% 14.4mg	452% 407mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.4% 5.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Cooked Guava Sauce	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	23.8% 0.21mg	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	3.03% 0.24mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	7.27% 30.5mg	4.63% 19.4mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	13% 0.3mg	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	3.16% 22mg	4.37% 30.6mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.1mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	4.3% 0.47mg	11mg per day for Men 19-50 years
Water	2.1% 77.3g	6.72% 249g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Jackfruit vs Cooked Guava Sauce:

• Raw Jackfruit has 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cooked Guava Sauce.
• While Cooked Guava Sauce contains 7.4 times more Vitamin A, 28.2 times more Vitamin C and 4.3 times more Vitamin E than Raw Jackfruit.
• Both Raw Jackfruit and Cooked Guava Sauce have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Jackfruit as well as Cooked Guava Sauce have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Jackfruit vs Cooked Guava Sauce:

• Raw Jackfruit has 1.3 times more Calcium and 1.6 times more Magnesium than Cooked Guava Sauce.
• While Cooked Guava Sauce contains 2.7 times more Copper, 2.1 times more Iron, 6.6 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 3.5 times more Zinc and 3.2 times more Water than Raw Jackfruit.

Comparison of macro-nutrients per 100 calories:

• Raw Jackfruit has 1.8 times more Omega 3, 1.2 times more Sugars and 2 times more Protein than Cooked Guava Sauce.
• While Cooked Guava Sauce contains 6.3 times more Fiber than Raw Jackfruit.
• Both Raw Jackfruit and Cooked Guava Sauce have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Jackfruit as well as Cooked Guava Sauce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.