Comparing Nutrients in 14 ounces Jackfruit VS Cooked Guava Sauce

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Jackfruit VS Cooked Guava Sauce per 14 oz

Compare the macro and micronutrient content in 14 oz of Jackfruit versus 14 oz of Cooked Guava Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Jackfruit have 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.
• While 14 oz of Cooked Guava Sauce contain 10.7 times more Vitamin C and 1.6 times more Vitamin E than Raw Jackfruit.
• 14 ounces of Cooked Guava Sauce have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Jackfruit as well as Cooked Guava Sauce have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Jackfruit have 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.
• While 14 oz of Cooked Guava Sauce contain 2.5 times more Manganese than Raw Jackfruit.
• Both Jackfruit and Cooked Guava Sauce contain similar levels of Copper per 14 ounces.
• 14 ounces of Jackfruit lack sufficient amounts of Manganese
• 14 ounces of Cooked Guava Sauce lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Jackfruit as well as Cooked Guava Sauce lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Jackfruit have 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.
• While 14 oz of Cooked Guava Sauce contain 2.4 times more Fiber than Raw Jackfruit.
• 14 ounces of Cooked Guava Sauce provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Jackfruit as well as Cooked Guava Sauce provide inadequate amounts of Omega 6 in 14 ounces.