Comparing Nutrients in 14 ounces Jackfruit VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Jackfruit	Green Kiwifruit	Recommended Dietary Allowance
Energy	13% 377kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	5.74% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	44.8% 58g	130g per day for Men 19-50 years
Sugars	104% 75.7g	49.2% 35.7g	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	24% 17.3g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	% 1.67g	% 0.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	31.3% 12g	38g per day for Men 19-50 years
Protein	12% 6.83g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	8.46% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	19.2% 0.25mg	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	24% 95μg	25% 99μg	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	409% 368mg	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	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	133% 160μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Green Kiwifruit	Recommended Dietary Allowance
Calcium	9.53% 95mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	57.3% 0.52mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	17% 0.39mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	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	5.05% 0.56mg	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 Green Kiwifruit:

• Raw Jackfruit has 3.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.2 times more Vitamin B6 than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 6.8 times more Vitamin C and 4.3 times more Vitamin E than Raw Jackfruit.
• Both Raw Jackfruit and Raw Green Kiwifruit have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Jackfruit as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Jackfruit vs Green Kiwifruit:

• Raw Jackfruit has 1.7 times more Magnesium and 1.4 times more Potassium than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 1.4 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.3 times more Manganese and 1.6 times more Phosphorus than Raw Jackfruit.
• Both Raw Jackfruit and Raw Green Kiwifruit have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Jackfruit has 1.6 times more Energy, 1.9 times more Omega 3, 1.6 times more Carbohydrate, 2.1 times more Sugars, 2.1 times more Fructose and 1.5 times more Protein than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 16.4 times more Omega 6 and 2 times more Fiber than Raw Jackfruit.
• Both Raw Jackfruit as well as Raw Green Kiwifruit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.