Comparing Nutrients in 14 ounces Jackfruit VS Kumquats

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Kumquats	10%	10%	80%

Macro Nutrients

	Jackfruit	Kumquats	Recommended Dietary Allowance
Energy	13% 377kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	48.5% 63g	130g per day for Men 19-50 years
Sugars	104% 75.7g	51.2% 37g	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	68% 25.8g	38g per day for Men 19-50 years
Protein	12% 6.83g	13.3% 7.46g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Kumquats	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	11% 0.14mg	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	17% 67.5μg	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	194% 174mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Kumquats	Recommended Dietary Allowance
Calcium	9.53% 95mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	42% 0.38mg	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	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	23.3% 0.54mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.65% 39.7mg	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	8.67% 321g	3700g per day for Men 19-50 years

Nutrient Comparison: Jackfruit VS Kumquats per 14 oz

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

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

• 14 ounces of Jackfruit have 2.8 times more Vitamin B1, 2.1 times more Vitamin B3, 9.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin E than Kumquats.
• While 14 oz of Raw Kumquats contain 1.6 times more Vitamin B2 and 3.2 times more Vitamin C than Raw Jackfruit.
• Both Jackfruit and Kumquats provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Kumquats have insufficient amounts of Vitamin E
• Both Raw Jackfruit as well as Raw Kumquats have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Jackfruit vs Kumquats:

• 14 ounces of Jackfruit have 1.5 times more Magnesium and 2.4 times more Potassium than Kumquats.
• While 14 oz of Raw Kumquats contain 2.6 times more Calcium, 1.3 times more Copper, 3.7 times more Iron and 3.1 times more Manganese than Raw Jackfruit.
• Both Jackfruit and Kumquats contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Jackfruit lack sufficient amounts of Manganese
• Both Raw Jackfruit as well as Raw Kumquats lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Jackfruit have 1.3 times more Energy, 1.7 times more Omega 3, 1.5 times more Carbohydrate and 2 times more Sugars than Kumquats.
• While 14 oz of Raw Kumquats contain 4.3 times more Fiber than Raw Jackfruit.
• Both Jackfruit and Kumquats offer comparable quantities of Protein per 14 ounces.
• Both Raw Jackfruit as well as Raw Kumquats provide inadequate amounts of Omega 6 in 14 ounces.