Comparing Nutrients in 100 calories Jackfruit VS Jujube

Weight per 100 calories

• Jackfruit: 105g
• Jujube: 127g

Jackfruit has 1.2 times more energy per 100g than Jujube. It has average energy density when compared to other foods. Raw Jujube having average energy density.

Which food has more nutrients per 100 calories - Jackfruit or Jujube?

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Jujube	5%	2%	93%

Macro Nutrients

	Jackfruit	Jujube	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	0.093% 0.016g	NA	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	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	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	NA	38g per day for Men 19-50 years
Protein	3.23% 1.8g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Jujube	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	0.28% 2.53μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.45% 0.058mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.05% 0.97mg	7.12% 1.14mg	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	7.9% 0.1mg	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	NA	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	97% 87.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Jujube	Recommended Dietary Allowance
Calcium	2.53% 25.3mg	2.66% 26.6mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	10.3% 0.092mg	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	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	7.27% 30.5mg	3% 12.7mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	4.62% 0.11mg	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	4.16% 29mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.14% 2.1mg	0.25% 3.8mg	1500mg per day for Men 19-50 years
Zinc	1.24% 0.14mg	0.58% 0.063mg	11mg per day for Men 19-50 years
Water	2.1% 77.3g	2.66% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Jackfruit vs Jujube:

• Raw Jackfruit has 4.4 times more Vitamin B1 and 3.4 times more Vitamin B6 than Raw Jujube.
• While Raw Jujube contains 6.1 times more Vitamin C than Raw Jackfruit.
• Both Raw Jackfruit and Raw Jujube have similar amounts of Vitamin B2 and Vitamin B3 per 100 kcal.
• Both Raw Jackfruit as well as Raw Jujube have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Jackfruit vs Jujube:

• Raw Jackfruit has 2.4 times more Magnesium, 1.5 times more Potassium and 2.2 times more Zinc than Raw Jujube.
• While Raw Jujube contains 2.5 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Water than Raw Jackfruit.
• Both Raw Jackfruit and Raw Jujube have similar amounts of Calcium and Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Raw Jackfruit and Raw Jujube have similar amounts of macro-nutrients per 100 kcal
• Both Raw Jackfruit and Raw Jujube have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Jackfruit as well as Raw Jujube have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.