Comparing Nutrients in 14 ounces Cooked Guava Sauce VS Jackfruit

Macros Ratio

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

Macro Nutrients

	Cooked Guava Sauce	Jackfruit	Recommended Dietary Allowance
Energy	4.93% 143kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	71% 92g	130g per day for Men 19-50 years
Sugars	32% 23.3g	104% 75.7g	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	50.3% 36.5g	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	% 37.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.67g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Guava Sauce	Jackfruit	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	23% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	100% 1.3mg	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	4.96% 20μg	24% 95μg	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	646% 581mg	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.6% 2.2mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Guava Sauce	Jackfruit	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	33.5% 0.3mg	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	8.93% 0.71mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	7.42% 0.17mg	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	6.24% 43.7mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	9.6% 355g	7.88% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Guava Sauce vs Jackfruit:

• Cooked Guava Sauce has 2.8 times more Vitamin A, 10.7 times more Vitamin C and 1.6 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 4 times more Vitamin B1, 4.2 times more Vitamin B2, 2.2 times more Vitamin B3, 3.7 times more Vitamin B6 and 4.8 times more Vitamin B9 than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Raw Jackfruit have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Guava Sauce vs Jackfruit:

• Cooked Guava Sauce has 2.5 times more Manganese, 1.3 times more Zinc and 1.2 times more Water than Raw Jackfruit.
• While Raw Jackfruit contains 3.4 times more Calcium, 1.3 times more Iron, 4.1 times more Magnesium, 1.9 times more Phosphorus and 2 times more Potassium than Cooked Guava Sauce.
• Both Cooked Guava Sauce and Raw Jackfruit have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Guava Sauce has 2.4 times more Fiber than Raw Jackfruit.
• While Raw Jackfruit contains 2.6 times more Energy, 4.6 times more Omega 3, 2.5 times more Carbohydrate, 3.2 times more Sugars and 5.4 times more Protein than Cooked Guava Sauce.
• Both Cooked Guava Sauce as well as Raw Jackfruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.