Comparing Nutrients in 14 ounces Jackfruit, canned, syrup pack VS Durian

Macros Ratio

	Protein	Fat	Carbs
Jackfruit, canned, syrup pack	1%	1%	98%
Durian	4%	30%	66%

Macro Nutrients

	Jackfruit, canned, syrup pack	Durian	Recommended Dietary Allowance
Energy	12.6% 365kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	22% 21g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	82.7% 108g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	39.7% 15g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Jackfruit, canned, syrup pack	Durian	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.7mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	96% 1.25mg	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	35.7% 143μg	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	2.2% 2mg	87% 78mg	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	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, canned, syrup pack	Durian	Recommended Dietary Allowance
Calcium	17.5% 175mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	91% 0.82mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	56% 1.3mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.08% 299g	6.97% 258g	3700g per day for Men 19-50 years

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

• Raw or Frozen Durian contains 11.3 times more Vitamin B1, 5.6 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B5, 7.2 times more Vitamin B6, 2.6 times more Vitamin B9 and 39.4 times more Vitamin C than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack as well as Raw or Frozen Durian have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Jackfruit, canned, syrup pack has 7.3 times more Calcium than Raw or Frozen Durian.
• While Raw or Frozen Durian contains 4.1 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 4.2 times more Manganese, 6.5 times more Phosphorus, 4.5 times more Potassium and 2.5 times more Zinc than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Raw or Frozen Durian have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw or Frozen Durian contains 1.6 times more Energy, 38.1 times more Fat, 4.2 times more Fiber and 4.1 times more Protein than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Raw or Frozen Durian have similar amounts of Carbohydrate per 14 oz.
• Both Jackfruit, canned, syrup pack as well as Raw or Frozen Durian have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.