Comparing Nutrients in 14 ounces Jackfruit VS Jujube

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Jujube	5%	2%	93%

Macro Nutrients

	Jackfruit	Jujube	Recommended Dietary Allowance
Energy	13% 377kcal	11% 314kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.82% 0.79g	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	61.8% 80.3g	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	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Jujube	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	22.3% 3.57mg	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	24.7% 0.32mg	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	304% 274mg	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	Jujube	Recommended Dietary Allowance
Calcium	9.53% 95mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	32% 0.29mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	14.5% 0.33mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	7.88% 292g	8.35% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Jackfruit vs Jujube:

• Raw Jackfruit has 5.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.1 times more Vitamin B6 than Raw Jujube.
• While Raw Jujube contains 5 times more Vitamin C than Raw Jackfruit.
• Both Raw Jackfruit and Raw Jujube have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Jackfruit as well as Raw Jujube have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Jackfruit vs Jujube:

• Raw Jackfruit has 2.9 times more Magnesium, 1.8 times more Potassium and 2.6 times more Zinc than Raw Jujube.
• While Raw Jujube contains 2.1 times more Iron and 2 times more Manganese than Raw Jackfruit.
• Both Raw Jackfruit and Raw Jujube have similar amounts of Calcium, Copper, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Jackfruit has 1.2 times more Energy and 1.4 times more Protein than Raw Jujube.
• Both Raw Jackfruit and Raw Jujube have similar amounts of Carbohydrate per 14 oz.
• Both Raw Jackfruit as well as Raw Jujube have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.