Comparing Nutrients in 14 ounces Guavas VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Guavas	13%	11%	76%
Jackfruit	7%	5%	88%

Macro Nutrients

	Guavas	Jackfruit	Recommended Dietary Allowance
Energy	9.3% 270kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	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	43.7% 57g	71% 92g	130g per day for Men 19-50 years
Sugars	49% 35.4g	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	56.4% 21.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	18% 10g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Guavas	Jackfruit	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	23% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	48.6% 194μg	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	1007% 906mg	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	19.3% 2.9mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Guavas	Jackfruit	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	13% 1.03mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	22.7% 159mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	48.7% 1655mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	8.67% 321g	7.88% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Guavas vs Jackfruit:

• Raw Common Guavas have 6.2 times more Vitamin A, 1.9 times more Vitamin B5, 2 times more Vitamin B9, 16.7 times more Vitamin C and 2.1 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 3 times more Vitamin B6 than Raw Common Guavas.
• Both Raw Common Guavas and Raw Jackfruit have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Common Guavas as well as Raw Jackfruit have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Guavas vs Jackfruit:

• Raw Common Guavas have 3 times more Copper, 3.5 times more Manganese, 1.9 times more Phosphorus and 1.8 times more Zinc than Raw Jackfruit.
• While Raw Jackfruit contains 1.3 times more Calcium and 1.3 times more Magnesium than Raw Common Guavas.
• Both Raw Common Guavas and Raw Jackfruit have similar amounts of Iron, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Common Guavas have 1.4 times more Omega 3, 19.2 times more Omega 6, 3.6 times more Fiber and 1.5 times more Protein than Raw Jackfruit.
• While Raw Jackfruit contains 1.4 times more Energy, 1.6 times more Carbohydrate and 2.1 times more Sugars than Raw Common Guavas.
• Both Raw Common Guavas as well as Raw Jackfruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.