Comparing Nutrients in 14 ounces Jackfruit VS Java-plum

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Java-plum	4%	3%	93%

Macro Nutrients

	Jackfruit	Java-plum	Recommended Dietary Allowance
Energy	13% 377kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	NA	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	104% 75.7g	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	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	NA	38g per day for Men 19-50 years
Protein	12% 6.83g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Java-plum	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	6.45% 1.03mg	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	11.6% 0.15mg	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	NA	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	63% 56.8mg	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	9% 1.35mg	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	Java-plum	Recommended Dietary Allowance
Calcium	9.53% 95mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	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	11.4% 0.91mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	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	12% 83.3mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	NA	11mg per day for Men 19-50 years
Water	7.88% 292g	8.9% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Jackfruit vs Java-plum:

• Raw Jackfruit has 17.5 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B3 and 8.7 times more Vitamin B6 than Raw Java-plum.
• Both Raw Jackfruit and Raw Java-plum have similar amounts of Vitamin C per 14 oz.
• Both Raw Jackfruit as well as Raw Java-plum have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Jackfruit vs Java-plum:

• Raw Jackfruit has 1.3 times more Calcium, 1.2 times more Iron, 1.9 times more Magnesium, 1.2 times more Phosphorus and 5.7 times more Potassium than Raw Java-plum.
• Both Raw Jackfruit and Raw Java-plum have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Jackfruit has 1.6 times more Energy, 1.5 times more Carbohydrate and 2.4 times more Protein than Raw Java-plum.
• Both Raw Jackfruit as well as Raw Java-plum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.