Comparing Nutrients in 100 calories Java-plum VS Jackfruit

Weight per 100 calories

• Java-plum: 167g
• Jackfruit: 105g

Raw Jackfruit has 1.6 times more energy per unit of mass than Raw Java-plum, which is average in comparison to other foods. Java-plum having low energy density.

Discover which food has more nutrients per 100 calories - Java-plum or Jackfruit?

Macros Ratio

	Protein	Fat	Carbs
Java-plum	4%	3%	93%
Jackfruit	7%	5%	88%

Macro Nutrients

	Java-plum	Jackfruit	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.38g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	0.093% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	19% 24.5g	130g per day for Men 19-50 years
Sugars	NA	27.7% 20g	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	13.3% 9.67g	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	% 9.98g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	NA	4.16% 1.58g	38g per day for Men 19-50 years
Protein	2.14% 1.2g	3.23% 1.8g	56g per day for Men 19-50 years

Vitamins

	Java-plum	Jackfruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	4.45% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	6.05% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.95% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.87% 0.063mg	26.6% 0.35mg	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	NA	6.3% 25.3μg	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	26.5% 24mg	16% 14.4mg	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	NA	2.4% 0.36mg	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

	Java-plum	Jackfruit	Recommended Dietary Allowance
Calcium	3.17% 31.7mg	2.53% 25.3mg	1000mg per day for Men 19-50 years
Copper	NA	8.9% 0.08mg	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	3.96% 0.32mg	3.03% 0.24mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	7.27% 30.5mg	420mg per day for Men 19-50 years
Manganese	NA	1.97% 0.045mg	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	4.05% 28.3mg	3.16% 22mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.56% 23.3mg	0.14% 2.1mg	1500mg per day for Men 19-50 years
Zinc	NA	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	3.74% 139g	2.1% 77.3g	3700g per day for Men 19-50 years

Java-plum VS Jackfruit Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Java-plum or Jackfruit?

Lets compare vitamin content per 100 calories of Java-plum vs Jackfruit:

• 100 calories of Java-plum have 1.7 times more Vitamin C than Jackfruit.
• While 100 kcal of Raw Jackfruit contain 11.1 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 5.5 times more Vitamin B6 than Raw Java-plum.
• 100 calories of Java-plum have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Java-plum as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Java-plum vs Jackfruit:

• 100 calories of Java-plum have 1.3 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus and 1.8 times more Water than Jackfruit.
• While 100 kcal of Raw Jackfruit contain 3.6 times more Potassium than Raw Java-plum.
• Both Java-plum and Jackfruit contain similar levels of Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Jackfruit contain 1.5 times more Protein than Raw Java-plum.
• Both Java-plum and Jackfruit offer comparable quantities of Energy and Carbohydrate per 100 calories.