Comparing Nutrients in 14 ounces Jackfruit, canned, syrup pack VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Jackfruit, canned, syrup pack	1%	1%	98%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Jackfruit, canned, syrup pack	Medjool Dates	Recommended Dietary Allowance
Energy	12.6% 365kcal	38% 1099kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	229% 298g	130g per day for Men 19-50 years
Sugars	NA	364% 264g	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	175% 127g	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	% 134g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	70% 26.6g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Jackfruit, canned, syrup pack	Medjool Dates	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	76% 0.99mg	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	14% 55.6μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit, canned, syrup pack	Medjool Dates	Recommended Dietary Allowance
Calcium	17.5% 175mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	160% 1.44mg	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	14.4% 1.15mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	51% 1.17mg	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	3.4% 24mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	81.2% 2762mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	8.08% 299g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit, canned, syrup pack VS Medjool Dates per 14 oz

Compare the macro and micronutrient content in 14 oz of Jackfruit, canned, syrup pack versus 14 oz of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Jackfruit, canned, syrup pack vs Medjool Dates:

• 14 oz of Medjool Dates contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 11.2 times more Vitamin B5 and 5.7 times more Vitamin B6 than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Medjool Dates provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Jackfruit, canned, syrup pack have insufficient amounts of Vitamin B5
• Both Jackfruit, canned, syrup pack as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Jackfruit, canned, syrup pack vs Medjool Dates:

• 14 ounces of Jackfruit, canned, syrup pack have 3.5 times more Water than Medjool Dates.
• While 14 oz of Medjool Dates contain 1.5 times more Calcium, 7.2 times more Copper, 3.1 times more Iron, 5.4 times more Magnesium, 3.8 times more Manganese, 10.3 times more Phosphorus, 7.3 times more Potassium and 4 times more Zinc than Jackfruit, canned, syrup pack.
• 14 ounces of Jackfruit, canned, syrup pack lack sufficient amounts of Phosphorus and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Medjool Dates contain 3 times more Energy, 3.1 times more Carbohydrate, 7.4 times more Fiber and 5 times more Protein than Jackfruit, canned, syrup pack.
• 14 ounces of Jackfruit, canned, syrup pack provide inadequate amounts of Protein