Comparing Nutrients in 14 ounces Jackfruit, canned, syrup pack VS Prune puree

Macros Ratio

	Protein	Fat	Carbs
Jackfruit, canned, syrup pack	1%	1%	98%
Prune puree	3%	1%	96%

Macro Nutrients

	Jackfruit, canned, syrup pack	Prune puree	Recommended Dietary Allowance
Energy	12.6% 365kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	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	199% 258g	130g per day for Men 19-50 years
Sugars	NA	214% 155g	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	76% 55g	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	% 88.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	34.5% 13g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Jackfruit, canned, syrup pack	Prune puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.8% 2.7mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	NA	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	NA	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	19% 17mg	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	Prune puree	Recommended Dietary Allowance
Calcium	17.5% 175mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	NA	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	NA	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	NA	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	99% 3382mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	NA	11mg per day for Men 19-50 years
Water	8.08% 299g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit, canned, syrup pack VS Prune puree per 14 oz

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

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

• 14 oz of Prune puree contain more Vitamin A, 3.7 times more Vitamin B3, 6 times more Vitamin B5 and 8.6 times more Vitamin C than Jackfruit, canned, syrup pack.
• Both Jackfruit, canned, syrup pack and Prune puree provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Jackfruit, canned, syrup pack have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C

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

• 14 ounces of Jackfruit, canned, syrup pack have 1.4 times more Calcium and 2.5 times more Water than Prune puree.
• While 14 oz of Prune puree contain 9.7 times more Iron, 12 times more Phosphorus and 8.9 times more Potassium than Jackfruit, canned, syrup pack.
• 14 ounces of Jackfruit, canned, syrup pack lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Prune puree contain 2.8 times more Energy, 2.7 times more Carbohydrate, 3.7 times more Fiber and 5.8 times more Protein than Jackfruit, canned, syrup pack.
• 14 ounces of Jackfruit, canned, syrup pack provide inadequate amounts of Protein