Comparing Nutrients in 14 ounces Jackfruit VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Jackfruit	7%	5%	88%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Jackfruit	Baked Red Potatoes	Recommended Dietary Allowance
Energy	13% 377kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.61% 0.6g	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	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	60% 77.8g	130g per day for Men 19-50 years
Sugars	104% 75.7g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 1.67g	% 1.8g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	19% 7.14g	38g per day for Men 19-50 years
Protein	12% 6.83g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Jackfruit	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jackfruit	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.53% 95mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.88% 292g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Jackfruit vs Baked Red Potatoes:

• Raw Jackfruit has 1.5 times more Vitamin B1, 1.6 times more Vitamin B6 and 4.3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Jackfruit.
• Both Raw Jackfruit and Baked Whole Red Potatoes have similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per 14 oz.
• Both Raw Jackfruit as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Jackfruit vs Baked Red Potatoes:

• Raw Jackfruit has 2.7 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Copper, 3 times more Iron, 4 times more Manganese, 3.4 times more Phosphorus and 3.1 times more Zinc than Raw Jackfruit.
• Both Raw Jackfruit and Baked Whole Red Potatoes have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Jackfruit has 5.3 times more Omega 3, 13.3 times more Sugars and 20.9 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Protein than Raw Jackfruit.
• Both Raw Jackfruit and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Raw Jackfruit as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.